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-Rx30/20
-BB Single leg DL
-DB curl to SA Press
-Cone high knees to side hop
-BB squat cleans
-DB Bear rows
-Squat 180 jump to Shuffle
-BB Sumo high pull
-DB OH SA Lunge rx 50/35
-Plank Jacks with shoulder taps (when legs go out tap opposite shoulder with hand)
videos
Squat 180
Curl to SA press