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  • 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




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