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  • 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.


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-Rx50/35

*Just need a single DB


Sec1

BB bentover rows

DB SA OH Lunges

Spider-Man low planks


sec2

BB clean and press

DB sissy squats

Inch worm Bears


sec3

BB Back squats with a half way pulse.

DB snatches - go up in weight 50/35

burpees over barbell


inch worm bear






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