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  • Writer's pictureJohn Fadel

Friday Mix

Deadlift

On the 1:30 × Sets: 8

Between each set 20 Russian twists 25/20#

Build each round

  1. 8 Reps @ 40%

  2. 8 Reps

  3. 6 Reps @ 55%

  4. 6 Reps

  5. 4 Reps @70%

  6. 4 Reps

  7. 2 Reps @ 85%

  8. 2 Reps


Section 2

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


Option: take a white board to count the reps in each movement.  (score total amount of reps)

-1 laps:

-4 sections



Timer Mix Burnout

Work 1:45

Rest .30

Move .45


Section 1

1:45- Landmine Bent over rows

:30 rest/move

1:45- plate OH sit-ups

:45 rest/move to next section

Section 2

-box tricep dips

-Box jumps

Section 3

-Rig Jerk press 135/85#

-Rowers Cals

Section 4

-DB sitting Bicep curls 30/20#

-turf Sprints (each cone is 1rep)

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