Search

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


49 views0 comments

Recent Posts

See All

Back squats. We are working our way to a Heavy 2 rep. They should be heavy but they don't have to necessarily be a new PR. Because of the amount of sets. EMOM 1:30 Every other round add weight Round 2

This metcon is for time! You have a 1 min rest after each round so Go hard each round. The squat cleans to the SOH you shouldn’t have to put the bar down. If you have to break them up more than once y