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  • Writer's pictureJohn Fadel

Tuesday mix


1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child's Pose On Box

Emom 4 rounds 1 min per movement. 16min

Jerk press 6@155/105 or 10@115/75

Box steps 8TOTAL @ 50/35 or 12@ 40/25

Wall balls 12 20/14

single arm rows L/R 8@70+/50+ or 12@55/40

"Has A Nice Ring To It"

4 Rounds x AMRAP 4: (reps as possible)

12 Power Cleans 135 / 95 lb 115/75 lb

400 Meter Run/25 shuttle runs down and back is one. 50ft

For the remaining time of the 4 min do:

Max Ring Muscle-ups or Bar muscle or C2B or pull-ups

Rest 1 Minute Between Rounds.

Every other round change cardio:

25/20cals on machines

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John Fadel
John Fadel

25 bar muscle ups. (Rings too short) oops.

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