John Fadel
Tuesday MIX DAY
Emom 16 min
12/10 Bike
8 Lunge curl 25/15
30 Bench hops
10 BB Thrusters 95/65
For time: 20min time cap
30-20-10
DB snatches 50/35
Barbell back squats 95/65
TTB
Emom 16 min
12/10 Bike
8 Lunge curl 25/15
30 Bench hops
10 BB Thrusters 95/65
For time: 20min time cap
30-20-10
DB snatches 50/35
Barbell back squats 95/65
TTB
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
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 (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets