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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. Broad Jump duck walk banded

  2. BB sumo squats RPE 8

  3. Wall sit lat raises 15-20/10

  4. Knee get up box jumps

  5. Bench chest flys Rpe 8

  6. Rig OH Squats or back squats rpe8

  7. Rip 60 mtn climber pushups 10-2

  8. Box tricep dips

  9. Banded delt pull aparts




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