Saturday pump!

John Fadel

Dec 10, 20221 min read

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 sumo upright row

-DB tricep extension single overhead

-moving plank

-BB snatches/hang cleans

-DB sissy squats

-single single double knee tucks

-BB push press

-DB box single leg step ups

- burpee over bb

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