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  • Writer's pictureJohn Fadel
    • Mar 3
    • 1 min read

Saturday Mix Option Day!

For the strength movements you get the option of:

Bench Press or Hip thrusters!

It will be the same sets and reps for both movements. Pair up.


Warm up-

10 Reps @ Light Weight

5 Reps @ Moderate Weight

...Keep building (If needed) in sets of 3-5 reps until you reach 65%.

Score: enter starting weight and end weight.


Bench Press/Hip thrusters

On the 2:00 × 9 Sets:

5-5-5-4-4-4-3-3-3

*Start at 65% & Build

Option with building- build small increments each round, or build when the reps change in larger increments.


Section 2:


10 min amrap:

20/15 cal bike/row/ski

8 SOH 95/65-135/85#

10 OH Lunges option front rack 5 each side

rest 3 min


10 min amrap:

20/15 cal bike/row/ski

4 MU or 8 CTB or 10 pull-ups

8 DB box step ups 50/35

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