John 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
Sleds push pull
Gorilla rows use DBs on plates
Wall sit clam shells
Matador Dips
Around the world plate squat 25/15
battle ropes
Rowers
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.