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  • Writer's pictureJohn Fadel

Wednesday Cardio/Core/Mobility


1:00 Child’s Pose

0:30 Shoulder to Floor (0:30 Each Side)    

1:00 Wrist Stretches  

1:00 Kneeling Front Rack Stretch

1:00 Down Dog  

0:30 Couch Stretch (Each Side)

0:30 Pigeon Pose (Each Side)    

0:30 Spiderman Hold (Each Side)


9 stations each

3 people Per station

3 sets 2 laps around each station


Timer 6 - under cardio

The Work:

  1. Banded broad jump squat walk back

  2. Med ball slams

  3. Weighted Box step up switches

  4. Light Db hang clean presses 35/20

  5. Hollow core sitting db cross punches

  6. rig holding post leg raises

  7. Rig chin up holds

  8. Pistol Squats

  9. Russian twist 20/15

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