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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. Sleds push/pull

  2. BB hang clean & press 115/75

  3. DB lung curl x2 30/20

  4. DB Snatches 50/35

  5. Rig Back squats RPE 8

  6. Outside ladder sprints

  7. Rip 60 tricep extensions

  8. KB/single or double Sumo upright row 70/50

  9. Bench hops




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