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  • Writer's pictureJohn Fadel

Saturday Mix

Warm up

30s Hang From Pull-up Bar

30s Overhead Hold (Empty Bar)

10 Push-Ups

10 bench Presses (Empty Bar)

30s bottom of squat hold

10airsquats

30s wall glute bridges x2

Build to 65%; hit 2-3 reps each time you make a weight jump. 

Bench Press

Build to a heavy set of 5

*Start @ 65% ; Build

*Emom every 2:30x6

❗️Switching with/OR

Hip Thrusters

Building to a heavy set of 5

*Start @ 65% ; Build

*Emom every 2:30x6


"Just Joking"

10-9-8-7-6-5-4-3-2-1:

Hang Clean & Press

Even: 10,8,6,4,2 = Lunges

Odd: 9,7,5,3,1= Front squats

Toes to Bar

Cashout:

Directly Into...

800 meter Run (twice around the building)

Time Cap: 22 Minutes




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