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  • Writer's pictureJohn 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-Rx50/35


-BB Back squats

-DB SA Press with iso hold at the top

-cone quick feet


-Bent over row palms out

-DB Sissy squats

-Spider-Man low plank

-OH BB lunges -go light if not familiar

-DB hang cleans 50/35

-Jump rope

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