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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. Bikes

  2. DL 225/155

  3. Wall Balls 20/14

  4. DB Bow step ups 50/35

  5. DB Hang Clean and Press 50/35

  6. Front squats 155/85

  7. Turf sprints or outside

  8. Rip 60 Knee tucks

  9. Penguins



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