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  • Writer's pictureJohn Fadel
    • Jul 9, 2022
    • 1 min read

Saturday mix

Goal is to keep a steady pace.

Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rounds and intervals. Try not to drop the DB's.

Everyone in there own spots and get all equipment ready for all rounds prior to start. Depending on class size start at Different AMRAPS.

10 min amrap:

20/15 cal row

8 Dead lifts 225/145

10 HS push-ups or box push ups

rest 3 min

10 min amrap:

20/15 cal bike

10 single DB tricep OH extensions 50/35

10 OH Lunges option front rack

rest 3 min

10 min amrap:

Curb and back run

4 MU or 8 CTB or 10 pull-ups

Box single leg step downs 50/35

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