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  • John Fadel

Friday mix

Cardio/core and a strength movement paired in each section

-4 sections

-2 laps - water break in between laps

-Timer Mix Burnout

-Goal- get as many reps/calories as possible with correct form.

-Try to beat or maintain score for the 2nd lap.

Work 1:45

Rest .30

Move .45


1. Red: Pull ups (butterfly, kipping, strict) full extension chin above bar- Ab rollers


2. Blue: Single DB sitting tricep extension 50/35 —- sprints 20yrd each cone is one rep

3. Green: 60 Alt Pistol squats-

Rowers


4. Yellow: BB push press 95/65—-DU/Singles (2 singles equal one DU)

Option: take a white board to count the reps in each movement. Beat or maintain scores for the 2nd lap.

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