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  • Writer's pictureJohn Fadel

Wednesday cardio/core/mobility

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

2 laps 2sets.


Timer: Stations - under cardio

The Work:

  1. sleds all push

  2. DB hammer curls 30/25

  3. Swiss ball plank knee drives

  4.  wall sit Banded Dept flys

  5. suitcase crunches

  6.  TTB

  7. rowers (outside)

  8. KB OH suitcase Cary (outside) 55/35

  9. Rip 60 rows/ring rows

Cash out:

200m run curb and back

10-DB Snatches 50/35

40 Russian twist

200m run

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