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  • Writer's pictureJohn Fadel

Cardio/core

9 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


  1. Sled push/pull

  2. Fire hydrants

  3. Burpee box jumps

  4. Low squat swings

  5. outside3 Jack presses to Sprint 10yrds. Place mats outside to set DB’s on

  6. Battle ropes lunge slams

  7. KB Kneeling wood chops

  8. Bench hops

7min abs- coach chooses





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