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  • John Fadel

Wednesday Cardio/Core


8 stations circling the room

3 people Per station

3 sets 2 laps

Timer 1 - under cardio

40:10 -maintainable pace

30:15 - push pace

20:20 - all out

  1. Bike

  2. Russian twist with DB 20/15

  3. Box Single leg knee drive (keep leg on box split up each set Left right)

  4. Wall ball overhead high knees (full extension of arms, knees break waist barrier)

  5. Battle rope lunge slam

  6. Hanging L sit rig option hanging tuck (hold position)

  7. Kettle bell swing (American)

  8. Ladder ice skaters

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