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  • John Fadel

Wednesday Strength/cardio/core


Timer 9.3

Full body burner

35:15

3 sets :20 to get to your next station

9 movements 2 Laps

Circling the room

-Mixture of upper body lower body cardio

and core movements

  1. Rowers

  2. banded broad jump duck walks

  3. HS push-ups option box/ or working handstands

  4. curtsey lunges

  5. BB rig back Lunges or OH lunges 96/65

  6. Rip 60 tricep extensions

  7. farmer carry OH carry 55/35

  8. high plank spiderman x2 to bear

  9. Plate around the world to squat

8.




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Timer 8.3 full body burner 40:20 1st and 2nd lap - 2 sets 3rd Lap - 1 Set :Burner Water break between 1st and 2nd lap. No water break between 2nd and 3rd. Circling the room -Mixture of upper body, low

Push Press On the 2:00 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% *All Percentages Based Off 1RM Push Press Sec 2

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