Wednesday Cardio/core

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. Rowers

3. Handstand walks 15ft. option- wall walks. Or box push-ups

4. Balance trainer back foot elevated explosive lunge

5. Devil presses

6. Battle ropes

7. KB swings

8. Low plank Alt Spider-Man to Jack

Bike -intervals

Might have to go in separate heats.

.20sec all out.

Rest 1min

.20sec all out.

-Write down total calories for both on the board.