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  • Writer's pictureJohn Fadel

Friday Mix

9 stations circling the room

3 people Per station

3 sets 2 laps

Timer 5- under cardio

30:10

30:10

30:20

Between laps-Burnout Lunge lunge burpee combo


  1. Wall ball lunge slams

  2. Bench Hops

  3. Wall sit front raise 15-20/10-12

  4. box jumps

  5. DB Snatches 50/35

  6. Banded in/out squats

  7. KB/DB suitcase carry/with OH carry

  8. Hollow core single leg tucks

  9. Moving plank


Banded in/out squats






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