top of page
Search
  • Writer's pictureJohn Fadel
    • Oct 21, 2022
    • 1 min read

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 (goal 12/10 Cals a set)

  2. LM kneeling press

  3. Box jumps

  4. Plank knee drives

  5. DB Bench Press

  6. Front squats option OH squats

  7. Slider mtn climber push ups 8:2

  8. Rip 60 back rows

  9. KB/DB toes elevated squats 50/35 (DB to side toes elevated on 5lb change plates)




49 views0 comments

Recent Posts

See All

1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets