John Fadel
Wednesday cardio core
9 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
rope climbs only to 10-15ft/option prone to standing climb/inverted ring rows. If you have knee sleeves use them for your shins (do not go to top of rope)
Slam ball cross body slams
balance trainer burpees
Push up Renegade rows
DB low squat swings
Swiss ball pass -feet to hands laying on back.
rig L sits/ knee tuck hold
KB clean to pendulum lunge
plate around the world to squat
9
2
8