Search

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

56 views0 comments

Recent Posts

See All

Strength Front Squats + Back Squats (from the rack) 4 sets Building 3 FS then rack & quickly rack bar on back and complete 5 back squats 1st set 50% of 1 rep Fas 2nd set 55% 3rd set 60% 4th set 65-70%

Bet you can’t guess how old I am. Have Fun Good Luck! You will need: BB, DB, Jump rope. Barbell is Rx you can use Dumbbell’s for a scaled option. (tricep extensions. Everyone uses single DB) Hardest :

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re