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  • Writer's pictureJohn Fadel

Wednesday cardio core mobility


1:00 Active Samson

1:00 Front Rack Stretch On Box

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Pigeon Pose On Box (Each Leg)


9 stations each

3 people Per station

2 sets 3 laps around each station


Timer: Stations - under cardio

The Work:

  1. sleds all push (try for no breaks between sets)

  2. Weighted follow core single Leg raises

  3. DB Bosu plank complex

  4. box weighted side step overs

  5. DB later flys

  6. Bench side to side step overs

  7. rig pull up negatives, use bands

  8. rip 60 back rows

  9. KB single hang squat cleans






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