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  • John Fadel

Friday mix Day

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. Banded Delt flys

  3. Wall balls 20/14

  4. Box jumps 24/20

  5. DB Flys 40-50/20

  6. Pull ups

  7. Rowers

  8. Russian twists

  9. Side plank oblique crunches


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