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  • Writer's pictureJohn Fadel

Saturday Mix Pump

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-Rx25/15


BB single leg DL

DB cross body curl

Bear shoulder taps

BB Up right row

DB on the shoulder squat get ups

Reverse burpee

BB Thrusters

DB renegade rows- adjust DB’s 35/25

Low power lunges

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