top of page
Search
  • Writer's pictureJohn Fadel

Saturday Mix

3 sections

3 movements per section

3 laps per section

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

Lap 1-2 sets overload the muscle (strength)

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

BB-Rx95/65 DB-Rx25/15

BB push press

DB Sissy squats

Low plank spider x2 jack x1

BB Clean to front lunge - fluid motion from clean to lunge

DB Back flys - 45 degree angle bend

In/out Jump squats option with single DB

BB Squat walks

DB Curls with static Hold

Sprawls


23 views0 comments

Recent Posts

See All

1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb

3sections 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 (burno

HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets

bottom of page