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  • John Fadel

Cardio/core

9 stations circling the room

3 people Per station

3 sets 2 laps

Timer 5- under cardio

30:10

30:10

30:20

Between laps- 1:30 butterfly sit-ups


  1. Wall ball lunge slams

  2. Bench Hops

  3. Wall headstand push ups (option box push-ups or work on wall handstands)

  4. Knee get up box jumps

  5. DB Snatches 50/35

  6. Battle ropes

  7. High knee side hurdles with hop

  8. Banded single or double KB squat cleans

  9. Bird dogs

KB squat cleans



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