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  • John Fadel

Tuesday Mix

Section 1

EMOM-every minute on the minute

You have one minute to complete each rep or cal count. The top of each minute starts your next movement.

16 min

Equals 4 laps around all movements

Mixture of upper, lower and cardio movements.


12/10 Rowers/bike

10 BB Press 95/65 +115/85

8 Burpee Box Jumps 24/20

8 lunge Bicep curls 30/20 while in a low lunge 2 double arm bicep curls. (8 lunges to 16 curls)


Sec 2 for time: CAP 16min

4 Rounds: BB 95/65

8 OH Squats option front squats

12/10 pull-ups

8 Burpee over BB

8 Bent-over rows

40 Russian twist single DB 20/15

rest 1:30 min

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