Friday Mix

Timer 9.3


3 sets :20 to get to your next station

8 movements 2 Laps

Circling the room

-Mixture of upper body lower body cardio and core movements

  1. Side plank reach throughs DB 15/10

  2. Russian twists DB 20/15

  3. Box single leg lifts

  4. DB Hang clean and press 50/35

  5. BB Sumo squats high pull 95/65

  6. Banded tricep OH extensions

  7. Rip 60 jump squats

  8. 4 Alt Snatch’s to sprint


22 views0 comments

Recent Posts

See All

Strength Front Squats + Back Squats (from the rack) 4 sets Building 3 FS then rack & quickly rack bar on back and complete 5 back squats 1st set 50% of 1 rep Fas 2nd set 55% 3rd set 60% 4th set 65-70%

Bet you can’t guess how old I am. Have Fun Good Luck! You will need: BB, DB, Jump rope. Barbell is Rx you can use Dumbbell’s for a scaled option. (tricep extensions. Everyone uses single DB) Hardest :

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re