John Fadel
Wednesday Cardio/Core
AMRAP 16 min
15 wall balls
10 box overs
30 Russian twists
25/50 Single DU
Circuit
timer number 5
30:10
3 sets
2 laps
Sleds push
Battle rope
Bear position shoulder taps
Bike
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AMRAP 16 min
15 wall balls
10 box overs
30 Russian twists
25/50 Single DU
Circuit
timer number 5
30:10
3 sets
2 laps
Sleds push
Battle rope
Bear position shoulder taps
Bike
Push Press On the 2:00 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% *All Percentages Based Off 1RM Push Press Sec 2
Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set