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  • Writer's pictureJohn Fadel

Saturday 6am/8:30am

Deadlifts:

Build to a heavy 5

Reps should be unbroken

5minx5rnds

inbetween each round

  • bicep curls x10



2 sections

3 movements per section

3 laps per section

Mix of upper & lower body movements with a cardio or core finisher.

Timer #8 40:20

Lap 1-2 sets overload the muscle (strength)

Lap 2&3-1 set (burnout/high reps muscle endurance)

BB- 95/65 115/75

DB-Rx50/35


Sec1

-BB front rack lunges or OH lunges

-DB tricep extensions over head. Single DB 50/35

-knee get up to jump


Sec2

-BB Bentover rows

-DB Devil presses

-hollow core Alt knee tucks


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