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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 +115/85 DB-Rx35/25


Sec1

BB push ups

DB standing back flys

BB ab rolls

sec2

BB clean and press

DB staggered split squats

Sprawls


sec3 - heavy on the legs

BB lunges

DB snatches - go up in weight 50/35

DB squat swings


videos

squat swing



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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

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