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  • John 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.

PACE YOURSELVES!!

*Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rounds and intervals.

Try not to drop the barbell


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: #95/65 115/75 -135/85-95

20/15 cal Bike/Row

10 BB DL

8 BB Bentover row

rest 3 min


10 min amrap:#95/65 115/75 -135/85-95

30 DU or 70 single jump rope

6 BB power cleans

8 BB front squats



rest 3 min


10 min amrap:

Curb and back run

4MU/8CTB/10pullups

8 DB step ups

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