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  • John Fadel

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 RDL

DB alt Press with iso hold at the top

Bird dogs


Sec2

BB palms out row

DB curtsy lunge

Bicycle crunches


Sec3

BB Sumo high pull

DB Thrusters

180 Burpee tuck jumps


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