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  • Writer's pictureJohn Fadel

Mix Day 23.2A&B

Warm up-


1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child's Pose On Box

Use a running timer throughout 23.2A & 23.2B 20min Cap

"Open Workout 23.2A"


5 Burpee Pull-Ups

10 Shuttle Runs

10 Burpee Pull-Ups

10 Shuttle Runs

15 Burpee Pull-Ups

10 Shuttle Runs


Continue To Add 5 Burpee Pull-Ups Each Round.

*1 Shuttle Run = 50ft. (25ft. Out + 25ft. Back) 

*Begin 23.2B Immediately After 23.2A 

Set up have one big shuttle run area that everyone goes to. 25ft x spanning the length of the gym.

Everyone should pick a place out on the rig before start.

For 23.2B set up

On the other side of the shuttle runs set up barbells have some people pair up if they are close in weight.

"Open Workout 23.2B"

Immediately Following 23.2A...

In a 5 Minute Window, Complete a 1RM Thruster*

*Barbell Must Come From The Floor


40:20 2 sets 2 laps

4 movements 5 people per movement

Use some of shuttle run area for banded shuffles.

  1. 25ft banded shuffles L/R

  2. Russian twists 20/15

  3. BB Bentover rows

  4. Box tricep dips

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