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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- 95/65 115/75

DB-Rx50/35


Cash in - Run curb and back

-BB curls 65/35

-DB staggered split squats

-BB lateral hop overs (option over line)

-BB back squats or OH squats

-DB tricep OH extensions

-banded fire hydrants


-BB Cleans

-DB thrusters

-lunge lunge burpee

Cash out - run 1 lap

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