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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


12 BB Push Press 95/65 +115/85


12 Box overs 24/20


10 DB squat cleans 50/35

Sec 2 for time: CAP 16min

4 Rounds: BB 95/65 +115/75

8 OH Squats (scaled front squats)

10 pull-ups or 4 muscle ups

10 Single leg DL

10 bent-over row

200m sprint

rest 1:00 min

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