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

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

Cardio/core and a strength movement paired in each section -4 sections -2 laps - water break in between laps -Timer Mix Burnout -Goal- get as many reps/calories as possible with correct form. -Try to

-LAST BENCH 8x8 New programing next week! intro: Every Thursday is Bench Press. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at