John Fadel
Wednesday Cardio/core
8 stations circling the room
3 people Per station
3 sets 2 laps
Timer 1 - under cardio
40:10 -maintainable pace
30:15 - push pace
20:20 - all out
Ladder sprints (suicides) on turf set up 4 levels of cones
Rowers
Box Single leg knee drive (keep leg on box split up each set Left right)
Scissor Jack punches option: with light DB’s
Ab rollers
Kettle bell swing (American)
Rip 60 jump squats option: add bands
Hollow core Alt knee crunch
videos:
Scissor Jack Punches