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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. Heavy sleds all push all the way down to the rig.

  2. LM kneeling press

  3. Box jumps heights vary. 40” box’s are against the wall

  4. Sitting back flys

  5. Devil presses

  6. Rig chin up hang

  7. DB squat swings

  8. Rip 60 back rows

  9. KB/DB squats 50-55/35


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