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  • John Fadel

Friday Mix

-Cardio/core and a strength movement paired in each section

-4 sections

-2 laps - water break in between laps

-Timer Mix Burnout

-Goal- get as many reps/calories as possible with correct form.

-Try to beat or maintain score for the 2nd lap.

Work 1:45

Rest .30

Move .45

1. Box jumps(lock out hips) —— Pull ups (butterfly, kipping, strict) full extension chin above bar

2. Bike- BB sumo squats 185/135

3. Sled push/pull (each time you get to an end it’s 1 rep rx 4plates/3plates -—-DB curls strict 25/15

4. Moving plank - KB lunges

Option: take a white board to count the reps in each movement. Beat or maintain scores for the 2nd lap.

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