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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. Sled push/pull

  2. Russian Twists 20/15

  3. Bike- *last 20 sec. (All out) write down cals on white board have them try to beat or maintain from lap 1 .

  4. Handstands- options HS push-ups/wall holds/box push-ups

  5. Box single leg knee drives

  6. DB single arm hold, hollow core scissors

  7. Rig TTB/leg lifts

  8. KB single clean to pendulum lunge

  9. balance trainer Alt push-ups



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