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  • Writer's pictureJohn Fadel

Wednesday Circuit. W/ core burnout.

8 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. Sleds push pull & pull

  2. Banded delt flys

  3. Box Single leg Knee drives

  4. Wall walks

  5. Rig Matador dips

  6. rig L sits option: try and hold a wall ball between legs

  7. KB/DB suitcase carry and OH carry.

  8. Rip 60 push up knee tucks.

Core Burnout

DB abs workout

30:10 -9min

Lap1 2 sets

Lap2-3 1 set each

  1. DB in/out crunches

  2. Up and over leg lifts

  3. plank tap outs (reach & tap DB)

  4. Plank Spider-Man’s


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