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  • Writer's pictureJohn Fadel

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 Bike

8 sumo squats 205/135 or rpe 8-9

8 HS push-ups or 10 box pushups

rest 3 min


10 min amrap:

20/15 cal Row

4 MU or 8 CTB or 10 pull-ups

front squats 135/75

rest 3 min


10 min amrap:

Curb and back run

8 Box step ups 50/35

12 bicep curls 30/20

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