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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-50/35#


-BB single leg/split stance RDL

-DB renegade rows

-Russian twists


-BB snatches/hang clean press

-DB Bentover rows

-DU or singles


-BB push press

-DB curls

- 2 push ups to burpee over BB

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