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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. Bikes

  2. Landmine kneeling press

  3. Box overs 24/20

  4. DB Alt shoulder press iso hold

  5. DB DL RPE 8-9

  6. Rig pull-ups 3 second decent use bands

  7. Fire hydrants bands

  8. Flutter kicks

  9. Rip 60 tricep extensions


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