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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-Rx45-55/25-35


BB curls - naked barbell or 55/45

DB Single leg DL

Ice skaters


BB bent over row- palms in

DB lunges - shoulder rack, sides for option

Bear Shoulder Taps- option use bands push knees apart.


BB Front squats or OH squats

DB Push Press

DB Squat swings - single DB

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