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  • John Fadel

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.


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