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  • Writer's pictureJohn Fadel
    • Dec 8, 2022
    • 1 min read

Friday Mix /strength conditioning

Glute/Quad strength movement

-Deficit reverse Lunges

At the rig front foot elevated on on 45lb plate

keep weight mostly in front foot.

-Push through the front heel

-Slight Hinge forward

-EMOM 1:30

8 lunges 4 each leg

8 rounds building in weight.

Start light and find your max.




Strength conditioning

10-8-6-4-6-8-10

25min time cap

-You don’t have to do all reps in one set*

-This should be challenging, failure points at each movement.

DB 50/35#


BB Bentover rows

BB front squats

DB bicep curls

DB Push press

Box overs

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