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  • Writer's pictureJohn 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


  1. Ladder sprints (suicides) on turf set up 4 levels of cones

  2. Rowers

  3. Box Single leg knee drive (keep leg on box split up each set Left right)

  4. Scissor Jack punches option: with light DB’s

  5. Ab rollers

  6. Kettle bell swing (American)

  7. Rip 60 jump squats option: add bands

  8. Hollow core Alt knee crunch

videos:

Scissor Jack Punches


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