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  • Writer's pictureJohn Fadel

Wednesday cardio strength training

9 stations each

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. rope climbs

  2. broad jump bear crawl back-bands

  3. Burpee box jumps

  4. DB clean and press

  5. Explosive lunges on balance trainer

  6. Deficit chin ups -use bands

  7. wall ball hamstring curls

  8. Rip 60 Push up knee tucks-put the

  9. V-ups




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