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  • Writer's pictureJohn Fadel
    • May 18
    • 1 min read

Friday Mix

20s Handstand Hold or box

20s Empty Barbell Overhead Hold

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses



Push Press

Inbetween each set Banded squat shuffle 20 total.

First set should be a warm up. Then start to build to hit the RPE or % stimulus.

-18 min

2:30 Emom x 7 Sets:

Set 1: 8 Reps @ RPE 5 50%

Set 2: 8 Rep

Set 3: 6 Rep

Set 4: 6 Reps @RPE 7-8 70%

Set 5: 4 Rep

Set 6: 4 Rep 80%

Set 7: amrap (drop 15%)


Section 2 -12 min:

2:30 Emom × 5 Sets:

20 walking Lunges w/ DB's 40-50/25-35lbs

10 clean and press w/DB

12 laying down leg lifts


Section 3 -8 min cap:

3 Rounds

10 pull-ups

200m run curb and back

Rest :30 sec

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