John Fadel
Tuesday mix days
Mobility
30s Banded Lat Stretch (Each Side)
30s banded runner hip stretch (each side)
30s Calf Stretch On Post (Each Side)
30s Banded Pass Throughs
x2
EMOM
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