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  • Writer's pictureJohn 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-Rx25/15

-Front rack lunges

-DB Plank tricep extension

-pendulum lunge w/Alt plyo lunge


-Bent over row

-DB B-stance squats 35/25

-2 Bear Position shoulder shoulder taps to push up


-Push press

-DB Squat Cleans (option go up in weight) 35/25

-5x power lunges burpee (stay low through the lunges + Burpee)


videos

Plank tricep extension


Pendulum Alt lunge

B stance squats










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