Wednesday Cardio strength/core

8 movements

3 people Per station

3 sets 2 laps around each station

Timer 1 - under cardio

40:10 -maintainable pace

30:15 - push pace

20:20 - all out

1. Sleds push pull

2. Bird dogs

3. Devil presses

4. Wall ball hamstring curls

5. Hollow core db presses

6. balance trainer Alt push ups

7. KB sumo squat high pulls

8. Wall sit clam shells

Core Burnout

Coaches choice

Example:

4 movements

30:10 7-9min

Lap1 2 sets

Lap2-3 1 set each