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