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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. Rowers (goal 12/10 Cals a set)

  2. LM kneeling press (find failure point)

  3. Wall balls 20/14

  4. Box jumps 24/20

  5. DB Chest flys RPE 8

  6. Rig Front Squats (find failure point)

  7. Rip 60 tricep extensions

  8. A-Jump with bands

  9. KB 4 push-ups x 2 bentover rows (RPE8)

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