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  • Writer's pictureJohn Fadel
    • Jan 24
    • 1 min read

Wednesday Cardio Core

Mobility 10-12min

1:00 Child’s Pose

1:00 Shoulder to Floor (:30 Each Side)    

1:00 Wrist Stretches  

1:00 Kneeling Front Rack Stretch

1:00 Down Dog  

1:00 Couch Stretch (Each Side)

1:00 Pigeon Pose (Each Side)    

1:00 Spiderman Hold (Each Side) 

1:00 Frog Stretch

1:00 Straddle Stretch




Max Reps per movement -20min

*Up to 5 people per movement.

(No more than 3 males/females at each station)

4 Rounds:

1:00 - Wallballs 20 / 14

1:00 - Butterfly Sit-ups

1:00 - Alternating Single Arm Dumbbell Power Snatches

50 / 35 Ib

1:00 - Row

1:00 - Rest

Take a board and write down reps/cals each movement each round


Sec 2- 10min time cap

30-20-10

TTB/leg lifts (supine)

Shuttle sprints (20 meter and split everything in half) so (15-10-5)




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