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  • Writer's pictureJohn Fadel

Saturday mix


1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child's Pose On Box

Part 1 Dumbbells: 50 / 35 lb’s

All For Time (20 Minute Cap): 

3 Rounds: 

2 x 25-ft Dumbbell Walking Lunge (Hang Position)

20 Toes-To-Bar 

Immediately Followed By: 

2 Rounds: 

10 front rack DB squats

15 Chest-To-Bar Pull-Ups option: pull-ups.

Immediately Followed By: 

1 Round:

10 DB thrusters

10 Bar Muscle-Ups option chest to bar/pull-ups.

Part 2


6 BB Jerk press

9 rig leg lifts

12 Box Jumps (30"/24")

*Immediately Following the amrap

5 min to find 1 rep max clean

If you don’t care to find your 1RM:then

1 min: as many cleans at 95/65

Then finish whatever time is left on any cardio machine for Max calories.

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