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  • Writer's pictureJohn Fadel

Cardio core

2 sections

4 stations each

3 people Per station

3 sets 2 laps around each station

Timer 1 - under cardio

40:10 -maintainable pace

30:15 - push pace

20:20 - all out

Sec 1

  1. Wall walks-

  2. Sleds push pull

  3. Hollow core DB crosses

  4. Broad jump bear walk with bands

-Between sections BURNOUT!

1:00 of max pushups


  1. Battle rope get ups- knee get up while roping

  2. Chin up hang hold

  3. Kb plank pull throughs

  4. Rip 60 plyo pistols- jump between pistol squats alternating- option Alt static pistols


hollow core dB crosses

Broad jump bear walk

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