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  • Writer's pictureJohn Fadel

Tuesday mix days


30s Banded Lat Stretch (Each Side)

30s banded runner hip stretch (each side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs



Every 3 min x6 rounds

Switching movements every other round

Odd number round movements:

12/10 Cardio machine

6 Squat cleans 135# -use change plates to switch rounds.

10 BB push ups

Even number rounds: BB

30 Russian twists 20/15#

5 BB Snatches 115/75# option DB snatches 50/35#

10 box overs 24/20

"Bergeron Boop Test"

7 rounds for time:

7 Thrusters 95 / 65 lb

7 Pull-ups

7 Burpees - Do the burpees when you get back to your barbell not at the rig.

- Aim for unbroken sets of thrusters and pull-ups. 

- Pace the burpees in a way that will allow for unbroken thrusters and pull-ups.

- Make your transitions quick.

- Aim to hold the same pace each round

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1 Comment

John Fadel
John Fadel
Mar 28, 2023

Emom ✔️ Boop test 95# 9:16 ☠️

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