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  • Writer's pictureJohn Fadel

Saturday 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-Rx50/35


Sec1

Cash in - Run curb and back

-BB single leg DL

-DB standing Alt Arnold press 35/20

- shoot throughs


Sec2

-BB front rack lunges or OH lunges

-DB tricep extensions over head. Single DB 50/35

-knee get up to jump


Sec3 -

-BB Hang cleans

-DB snatches 50/35

-hollow core Alt knee tucks

Cash out - run 1 lap

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