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  • Writer's pictureJohn Fadel

Friday Mix

Timer 8.3

full body burner


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. BB Deadlifts RPE 8-9

  2. Burpee box jumps

  3. Barbell Bent-over rows 115/75

  4. Single DB tricep Extensions 50/35

  5. Hollow core shoulder press 25/15

  6. Back squats RPE 8-9

  7. Rip 60 knee drives add push up for strength

  8. V-ups 2singles/double

  9. KB squat cleans

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