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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. Sleds push pull

  2. Landmine bentover row

  3. Box jumps

  4. DB Close Grip chest press 50/20

  5. Front Squats RPE 8

  6. KB Upright rows

  7. Rowers

  8. Ab rollers

  9. Bosu Burpees

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