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  • John 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.

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


BB RDL 135/95

DB renegade rows

DB over chest flutter kicks


BB Lunges front rack

DB split squats Staggered

Cone quick feet 4 high knees + lateral hop over cone


BB Push press

DB front rack squat with a pulse

Burpee over BB

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Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set

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