John Fadel
Saturday Mix
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 (burnout/high reps muscle endurance)
BB- Rx95/65 Rx+115/85
DB- SINGLE DB 50-60/35-40
-RDL heavier if wanted (put rx weight on first then add to desired weight)
-Single DB curls
-plank Jack shoulder taps
-back rack curtsey lunge
-Renegade Rows
-Bands broad Jump duck walk back
-Push press
-DB Single Arm OH lunge (option to shoulder)
-bands in out jump squats
single arm bicep curl