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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 curls - naked barbell or 55/45

DB Single leg DL

Knee low getups - option use bands


BB bent over row- palms in

DB lunges - shoulder rack, sides for option

Bear Shoulder Taps- option use bands


BB Front squats or OH squats

DB Clean & Press -heavier if wanted 50/35

Banded jump squats


videos

Knee low getups


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