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  • Writer's pictureJohn Fadel
    • Nov 19, 2021
    • 1 min read

Saturday Mix

Updated: Nov 21, 2021

3 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-Rx95/65 DB-Rx35/25


Sec1 DB- 20/10

BB hip thrusters on the ground (see video) option: Glute bridges with DB’s on hips.

DB lat raise front raise

Bear push-ups


Sec2

BB single leg DL

DB curls

Squat jump forward bear walk back


Sec3

BB Back Squat or OH Squat

DB Hang Clean & press

Lung x2 burpee

videos

Hip Thrusters

Bear pushups


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