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  • Writer's pictureJohn Fadel

Wednesday Mobility + circuit

Wed Mobility

:30sec each

Child’s Pose

Shoulder to Floor (:30 Each Side)    

Wrist Stretches  

Kneeling Front Rack Stretch

Down Dog  

Couch Stretch (Each Side)

Pigeon Pose (Each Side)    

Spiderman Hold (Each Side) 

Straddle Stretch


9 stations each

3 people Per station

3 laps 2sets lap 1&2, 1 set lap 3.


Timer: Stations - under cardio

The Work:

  1. Bench Single leg step overs

  2. rowers

  3. Box Jumps

  4. Swiss ball plank

  5.  DB curl single arm press

  6. banded single leg hip flexion

  7. butterfly sit-ups :inside or outside

  8. Battle Ropes

  9. KB racked + OH reverse lunge

Cash out:

200m run curb and back

10-Devil Presses 40/25 +50/35

1 min hollow core flutter kicks

1 min scissor kicks

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