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  • Writer's pictureJohn Fadel

Friday Mix

Timer 8.3

full body burner

40:20

1st and 2nd lap - 2 sets

3rd Lap - 1 Set :Burner

Water break between 1st and 2nd lap. No water break between 2nd and 3rd.


Circling the room

-Mixture of upper body lower body cardio and core movements


  1. Balance trainer Spider-Man’s option:add push-up

  2. Rowers

  3. Hang Clean and press 95-115/65-75

  4. Bicycle crunches

  5. Penguin crunches

  6. DB devil presses 50/35

  7. Back squats RPE 8-9

  8. Rip Tricep extensions

  9. KB/DB step ups 50/35



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