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  • John Fadel

Wednesday Cardio/Core

9 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. Bench hops

  2. Devil presses 50/35- this will be rough

  3. Battle Ropes Lunge slam

  4. KB swings -American

  5. Push up knee tucks RIP 60

  6. Knee tucks in/out DB

  7. Leg raises up/over DB

  8. Penguins

  9. Bike -calories for all three sets, try to beat or maintain for second lap.

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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

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