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  • John 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-Rx50/35

*Just need a single DB


Sec1

BB Bent over rows

DB SA OH Lunges

Spider-Man low plank


sec2 lighter- DB or KB for Russian twist 20/15

BB clean and press

DB sissy squats

Russian twists


sec3

BB Front or Back squats with a half way pulse.

DB snatches - go up in weight 50/35

Burpees over barbell

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