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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


15 BB Bent over rows 95/65 +115/85


12 DB Lunges 50/35

10 DB push press 50/35


Sec 2 for time: CAP 16min

4 Rounds: BB 115/75

5 Squat cleans

10 pull-ups or 8 chest to bars or 4 muscle ups.

10 DL

10 SOH

200m sprint

rest 1:00 min

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