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  • Writer's pictureJohn Fadel

Wednesday Cardio/core circuit

Wed Mobility

:30sec each

Child’s Pose

Shoulder to Floor (:30 Each Side)    

Wrist Stretches  

Kneeling Front Rack Stretch

Down Dog  

Couch Stretch (Each Side)

Pigeon Pose (Each Side)    

Spiderman Hold (Each Side) 

Straddle Stretch


9 stations each

3 people Per station

3 laps 2sets lap 1&2, 1 set lap 3.


Timer: Stations - under cardio

The Work:

  1. sleds all push (try for no breaks between sets)

  2. foam roller plank reaches

  3. DB box step up switches 25/15

  4. child pose push ups

  5. wall sit clam shells

  6. inverted rows on the rig

  7. rig ground leg lifts

  8. rip 60 tricep extensions

  9. KB single sumo squat high pulls 55+/35+

Cash out:

400m run curb and back twice

20 KB swings

2 min plank

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