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  • Writer's pictureJohn Fadel

Saturday Mix Pump!

3sections

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- 95/65 115/75#

DB-50/35#


-BB Push ups/ option ground

-DB Single leg DL

-Bicycle crunches


-BB OH squats sub for single DB OH squat/front squats

-DB Renegade rows

- DU/singles


-BB Hang clean & Press

-DB Box Step ups/ you can share boxes if needed each person on the side of the box working 1 leg at a time.

- Pull-ups everyone find a spot in the rig before. If to many people start them out at different movements.

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