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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 DB-Rx35/25


BB RDL 135/95

DB renegade rows

Knee low get ups with jump squat


BB Lunges front rack

DB shoulder to OH

Cone quick feet 4 high knees + lateral hop over cone


BB bent over rows palms in

DB staggered squats

Lunge x2 Burpee

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