Wednesday cardio/core

8 stations

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. Sleds push pull

2. fire hydrants

3. Handstand Walks (16ft) option: Handstand work against wall

4. Wall ball hamstring curls

5. Plate squat around the world

6. Rig knee lifts/L sits

7. KB sumo squat to squat jump

8. Renegade rows

Core Burnout

Plate abs workout

30:10 -9min

Lap1 2 sets

Lap2-3 1 set each

1. Plate sit up to oblique twist

2. Plate suit case crunches

3. Plate Leg raises

4. Plate toe touches