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  • Writer's pictureJohn Fadel
    • Feb 2
    • 1 min read

Friday Mix

Warm up

10 Push-Ups

10 Empty Barbell incline Bench Press 

5 Reps @ Light Weight

3 Reps @ Moderate Weight

...Keep building (If needed) in sets of 2-3 to 60-70%


Incline chest press

8 sets of 7-8 reps per set only 30sec in between each set!

Starting weight 60-70% 1RM

Goal is to keep the same weight for all sets.

First few rounds will be easy, the short rest will make it taxing on the chest in the latter rounds.

Score: what weight you used.


"Open Workout 22.3"

For Time:

21 Pull-Ups option TTB

42 Double-Unders

21 Thrusters (95 / 65 lb )

18 Chest-To-Bar Pull-Ups option pull ups

36 Double-Unders

18 Thrusters (115 / 75 lb )

15 Bar Muscle-Ups option pull ups

30 Double-Unders

15 Thrusters (135 / 85 lb )  


Time Cap: 15 Minutes

Score is Time and Weights of thrusters

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