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  • Writer's pictureJohn Fadel

Friday Mix with 23.1

If you’re doing Friday night lights use this as a practice do not go hard on either workouts. Use this as a practice/warmup.

More than 10 have people start on different movements.


60 Calorie Row/Bike

50 Toes To Bar/option scaled: leg lifts

40 Wallballs 20 / 14 Ib (10/9ft.)

30 Cleans 135 / 95 lb

20 Muscle-ups/option scaled: pull-ups


EMOM 4laps 16min

1 min to complete each rep count

14 DB Lunges 50/35

12 Wall sit bicep curls

10 BB Bentover rows

12 elevated sumo squats 70+/50+(single DB)

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