top of page
Search
  • 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. Sleds push pull

  2. Burpee box jumps

  3. Barbell Bent-over rows 115/75

  4. Single DB tricep Extensions 50/35

  5. Weighted OH sit-ups 25/15

  6. Back squats RPE 8-9

  7. Rip 60 pull-ups

  8. Suitcase crunches

  9. KB kneeling High pulls 45/30


65 views0 comments

Recent Posts

See All

Weekly Overview

We have MURPH to start the week off. Switching this week out a little bit to accommodate for the big MURPH day. Strength cycle on the new movements Power clean, Bench and Front squat. Week 1 starting

Saturday 9:30 Booty Class

Warm up PVC-2 Rounds -8 cals Bike or Row -10 Pass through’s -10 strict Press -10 deadlifts Warm up step-ups and lunges! Strength Every 5:00 x 3 BB 65/45 or 95/65 -10 Barbell Front Rack step-ups (

Comments


bottom of page