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  • Writer's pictureJohn Fadel

Wednesday cardio strength Trainging

-Cardio/core Strength Training

Muscle endurance

-cardio or core movements paired with strength

-Goal- get as many reps/calories as possible with correct form.

Option: take a white board to count the reps in each movement.  Beat or maintain scores for the 2nd lap.

-2 laps: water break in between laps

-4 sections

-Try to beat or maintain your score for the 2nd lap.

Timer Mix Burnout

Work 1:45

Rest .30

Move .45

Red: Section 1

1:45- Sleds every time you get to and end its 1 rep.

:30 rest/move

1:45- Bench Hops

:45 rest/move to next section

2. Blue: Section 2

-Box Dips

-wall balls 20/14

3. Green: Section 3

-Push Up knee tucks

-Banded A-Jumps

4.  Yellow: Section 4

-DB/KB Gorilla Rows 55-60/35-40


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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

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