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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. Rowers (goal 12/10 Cals a set)

  2. LM Single arm staggered shoulder press

  3. BB sumo squats 185-225/105-135

  4. wall walks

  5. Burpee box overs

  6. Rig Sitting BB shoulder press

  7. Rip tricep extensions

  8. KB swings

  9. Single-single double sitting leg crunches


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