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  • Writer's pictureJohn Fadel
    • Sep 29, 2022
    • 1 min read

Friday Mix B-Day workout

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 : Go through each movement one at a time.

Scaled option: You may proportion the workout however you’d like.


Warm up

1 Curb and back run

2 times through:

10 Banded pull aparts

10 Single KB deadlifts

10 push ups

10 pass throughs PVC

10 OH squats PVC


For time!

Barbell #95/65 +115/85

Dumbbells #50/35

The work

35 Box Jumps 24/20

35 Pull-ups

35 Back Squats

35 (DB) Tricep Extensions

35 toes to bar

35 push press

35 RDL

35 DU or 80 singles

35 OH lunges/option FR. (SA W/DB)

35 Burpees over BB

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