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  • John 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. rowers

  2. DB wall sit front squats 15/10

  3. box jumps

  4. DB snatches 50/35

  5. pull-ups butterfly-strict options

  6. battle ropes

  7. DB/KB bench facing rows

  8. sumo squats

  9. sprinter toe touch crunches




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3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

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