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  • Writer's pictureJohn Fadel

Wednesday mobility/cardio strength /core

Mobility: 6 min

1:00 Active Samson

1:00 Front Rack Stretch On Box

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Pigeon Pose On Box (Each Leg)


9 stations each

3 people Per station

2 sets 3 laps around each station


Timer: Stations - under cardio

The Work:

  1. sleds all push (try for no breaks between sets)

  2. core: leg flys

  3. DB Alt flys front/lateral

  4. banded plate quick feet

  5. Bosu trainer Alt push-ups

  6. Bench side to side step overs

  7. rig pull up negatives, use bands

  8. pistol squats option rip 60/boxes

  9. KB American swings

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