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  • Writer's pictureJohn Fadel

Friday Mix

Timer 9.3


3 sets :20 to get to your next station

9 movements 2 Laps

Circling the room

-Mixture of upper body lower body cardio and core movements

  1. Squat jump with Alt curtsy lunge forward

  2. Wall balls 20/14

  3. Rowers

  4. Incline Bench press 65/35

  5. Rig back squats RPE 8-9

  6. DB curls singles or double 35/20

  7. KB swings American 55/35

  8. Rip 60 rows

  9. Low plank Spider-Man’s


Squat jump with Alt curtsy lunge forward

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