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  • Writer's pictureJohn Fadel

Wednesday Circuit w/abs burnout

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. Gorilla rows use DBs on plates

  3. Wall sit clam shells

  4.  Matador Dips

  5. Around the world plate squat 25/15

  6. battle ropes

  7. Rowers

  8. KB sumo squat high pulls single or double KB’s 70/45

Core Burnout

Coaches choice

Example:

4 movements

30:10 7-9min

Lap12 sets

Lap2-3 1 set each


5.


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