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  • John Fadel

Friday Mix

Updated: May 19, 2022

Timer 9.3

full body burner


3 sets :20 to get to your next station

9 movements 2 Laps

Circling the room

-Mixture of upper body lower body cardio and core movements


dips on small rigs option box dips

Wall sit bicep curls 25/15

BB rig back Lunges or OH lunges 96/65

Rip 60 back flys

sissy squats

Russian Twist 20/15

Tricep kick backs 25/10-15

moving plank

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3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

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