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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- Rx95/65 Rx+115/85

DB-Rx35/25

-BB palms out row

-DB squats (on shoulders or goblet)

-Push up shoulder taps (push up tap opposite shoulder w/hand)

-BB hang power cleans

-DB Bear walks (Bear position walk DBs forward 4 steps then back)

-Core Flutter kicks

-BB Deadlift- add weight Rx 185/135

-DB Lunge curl combo (bottom of Lunge hover knee x2 curls Alt legs) rx 25/15

-Squat hip shifts Alt sides

videos

push up shoulder tap





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