John Fadel
- Jan 4, 2022
- 1 min read

Wednesday Cardio/Core

8 stations circling the room

3 people Per station

3 sets 2 laps

Timer 5- under cardio

30:10

30:20

Burnout

Between laps for 1 min plyo lunges

2 Banded side squat walks to squat jump (left to right)

Lunge ball slams

Box overs

DB Jack Crosses

TTB/knee tucks

Battle ropes

Bosu Alt push-ups

Sleds push pull

finish with an ab burnout 5-6 min

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Push Press On the 2:00 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% *All Percentages Based Off 1RM Push Press Sec 2

Wednesday Cardio Core

Tuesday Metcon

Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set