Friday Mix
Timer 9.3
full body burner
35:15
3 sets :20 to get to your next station
9 movements 2 Laps
Circling the room
-Mixture of upper body lower body cardio
and core movements
Rowers
dips on small rigs option box dips
Wall sit bicep curls 25/15
BB rig back Lunges or OH lunges 96/65
Rip 60 back flys
sissy squats
Russian Twist 20/15
Tricep kick backs 25/10-15
moving plank
Workout Front Squat Sets: 1-4 build 3-5reps Set 5 : Max Repetitions of Front Squats @ 85% * To Technical Failure Circuit 35:20 3 sets 2 laps Dips on matadors/or ring dips Db Cossack Squats single50/35
Workout Front Squat Sets: 1-4 build 3-5reps Set 5 : Max Repetitions of Front Squats @ 85% * To Technical Failure "Common Ground" AMRAP 15: 30/24 Calorie/400 m run 20 Hang Dumbbell Snatches (50/35) 1
Back squats 10 Sets [Building Weight ]: 2 Back squats * Rest 1 Minute Between Sets EMOM-every minute on the minute You have one minute to complete each rep or cal count. The top of each minute starts