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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. Barbell OH lunges 95/65

  2. LM single arm shoulder press

  3. Wall sit bicep curls 25/15

  4. Db pull overs

  5. Rig bench incline rpe 8

  6. DB/kb calf raises on 35lb plate

  7. Low Power lunges 10 to 1 burpee

  8. Hollow core plate OH extensions

  9. Plate ice skaters

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