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  • John 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. rowers

  2. Broad jump Duck walks

  3. wall balls

  4. reverse burpee

  5. Butterfly sit ups

  6. Alt climber to plank jump

  7. Battle ropes lunge slams

  8. Single KB squat cleans

  9. Foam roller reaches

9

6

8


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