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  • Writer's pictureJohn Fadel
    • Nov 5, 2021
    • 1 min read

Saturday Mix

3 sections

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 DB-Rx35/25

Sec1

BB back rack lunges

DB standing back flys

Moving Plank

Sec2

BB palms out row (bicep row)

DB low squat side steps -dB goblet or front rack

Broad Jump duck walk option: grab bands

Sec3

BB OH squats or Back rack squats

DB push presses

Burpee over barbell


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