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  • Writer's pictureJohn Fadel

Friday Mix

Updated: Feb 10, 2023

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:

Set 1: 8 Reps @ RPE 5

Set 2: 8 Rep

Set 3: 6 Rep

Set 4: 6 Reps @RPE 7-8

Set 5: 4 Rep

Set 6: 4 Rep

Set 7: amrap


Section 2 -12 min:

2:30 Emom × 5 Sets:

20 walking Lunges w/ DB's 40-50/25-30lbs

10 clean and press w/DB

12 laying down leg lifts


Section 3 -10 min cap:

3 Rounds

10 pull-ups

1:00 Sprints (edge of mats to the rig) track your sprints.

Rest :30 sec




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