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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 lunges (weight in the front heel)

  3. box jumps

  4. DB lat raise front raise

  5. Sissy squats heels elevated

  6. DB curls

  7. Rig BB Thrusters

  8. Sled push pull

  9. Rip 60 tricep extensions


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Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rou

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, low

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re