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  • John Fadel

Saturday pump mix

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


-BB Bentover Row palms out

-DB static lunge

- Jump rope DU/singles


-BB Thrusters

-DB single leg RDL

-6 mountain climber 2 push ups


-BB Power clean and press

-DB low squat swings

-banded bear/child’s pose push up to squat jump.

Cash out run 1 lap


Bear push-ups squat jump


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