John 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.
AMRAP 14:
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
Section2
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)