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  • Writer's pictureJohn Fadel

Friday mix circuit

Timer 8.3

full body burner

40:20

1st and 2nd lap - 2 sets

3rd Lap - 1 Set :Burner

Water break between 1st and 2nd lap. No water break between 2nd and 3rd.


Circling the room

-Mixture of upper body, lower body, cardio and core movements

  1. Rowers

  2. LM squat to calf raise

  3. tricep kick backs 20-25/10-15

  4. Single leg box knee drives 24/20”

  5. DB bench pullovers 70+/40+

  6. Rig chin ups

  7. Pistol squats

  8. Ball hamstring curls

  9. KB/DB OH carry/suitcase 55/35-40


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