Search

Wednesday Cardio/Core

8 stations circling the room

3 people Per station

3 sets 2 laps

Timer 5- under cardio

30:10

30:10

30:20

  1. Slam ball sprints 20/14 20 yrd sprints

  2. Rowers

  3. Box Single leg high knee drive

  4. Isolated crunch press 25/15

  5. L sit holds Rig

  6. Rip 60 Archers

  7. Bear sprawls

  8. Bench Hops


videos

Bear sprawls

Iso crunch press



29 views0 comments

Recent Posts

See All

Strength Front Squats + Back Squats (from the rack) 4 sets Building 3 FS then rack & quickly rack bar on back and complete 5 back squats 1st set 50% of 1 rep Fas 2nd set 55% 3rd set 60% 4th set 65-70%

Bet you can’t guess how old I am. Have Fun Good Luck! You will need: BB, DB, Jump rope. Barbell is Rx you can use Dumbbell’s for a scaled option. (tricep extensions. Everyone uses single DB) Hardest :

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re