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  • Writer's pictureJohn Fadel

Friday Mix

Circuit training

Timer 8.3

40:20

2 sets 2 laps

Circling the room

For strength movements:

For Building muscle: break up the timing hit failure around 20sec then get back into it.

For lean Muscle: hit failure at the end of each set.

Adjust the weights.


  1. Sumo squats

  2. Box overs 24/20

  3. Chest press

  4. TTB/leg lifts/knee raises

  5. Rip 60 back rows

  6. KB high pulls

  7. Ab rollers

  8. Bike

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