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  • John Fadel

Wednesday Cardio/Core

1sections

8 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- shuttle sprints

2- flutter kicks option hold a weight OH

3- Russian twists 20/15

4- box overs

5- DB Snatches

6- chin up hang (muscle endurance)

7-kb swings American 55/35

8- rip 60 squat jumps

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