Search

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


38 views0 comments

Recent Posts

See All

Strength Front Squats + Back Squats (from the rack) 4 sets Building 3 FS then rack & quickly rack bar on back and complete 5 back squats 1st set 50% of 1 rep Fas 2nd set 55% 3rd set 60% 4th set 65-70%

Bet you can’t guess how old I am. Have Fun Good Luck! You will need: BB, DB, Jump rope. Barbell is Rx you can use Dumbbell’s for a scaled option. (tricep extensions. Everyone uses single DB) Hardest :

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re