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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. rope climbs/floor climbs

  2. DB sissy squat to forward lunge

  3. plank reaches

  4. bench, close grip tricep press

  5. sumo squats

  6. Bb strict press, RPE 8-9

  7. Rip 60 rows

  8. bicycle crunches

  9. KB/db on plate calf raises

Next

ROPE CLIMBS modifications

  • Reduce Climb Height

  • Supine Floor to standing

  • Strict Pull-Ups

  • Toes To Bar

B

I

U

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