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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-single DB 50-55/35-40


Sec1

BB RDL

DB Overhead tricep extension

Sprawls


sec2

BB Hang Clean & Press

DB Sissy squats (elevated heels on plate)

10 Mtn climbers 2 push ups


sec3 - heavy on the legs

DB Snatches Alt arms

BB lunges (back or front rack)

Banded snowboarders (jump squat 180 degree turn)

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