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  • Writer's pictureJohn Fadel
    • Apr 7, 2022
    • 1 min read

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. Sprints 20yrds outside or on the turf

  2. LM Single arm staggered press

  3. Burpee box jumps 24/20

  4. Incline chest press 60-70/30

  5. Rig BB lunges (Front rack or overhead) RPE 8

  6. Rip 60 tricep extensions

  7. Banded In/out jump squats with ladders

  8. Swiss ball abc’s

  9. Butterfly sit-ups


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