KILLER CARDIO WHEELS 3.0

A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The SPOKES are the accessory moves that you mix between. For example, here’s the flow with a hub & 4 spokes using a 30/10 interval protocol:

Hub: Swings @ 30 seconds work, 10 seconds rest
Spoke 1: Left-Side Plank @ 30 seconds work, 10 seconds rest
Hub: Swings @ 30 seconds work, 10 seconds rest
Spoke 2: Right-Side Plank @ 30 seconds work, 10 seconds rest
Hub: Swings @ 30 seconds work, 10 seconds rest
Spoke 3: Elevated Bird Dogs @ 30 seconds work, 10 seconds rest
Hub: Swings @ 30 seconds work, 10 seconds rest
Spoke 4: Back Plank @ 30 seconds work, 10 seconds rest

Killer Cardio Wheels consists of 3 unique conditioning protocols using the following big-bang metabolic moves: swings, thrusters & slams. Rest a minute between each wheel.

WHEEL 1: SWINGS

Hub: Hand-To-Hand Swings
Spoke 1: Left-Side Plank Leg Swings
Spoke 2: Right-Side Plank Leg Swings
Spoke 3: Elevated Bird Dogs- Alternating Hands & Feet
Spoke 4: Back Plank- On Forearms, Legs-Straight

WHEEL 2: THRUSTERS

Hub: See-Saw Lunge Thrusters (Switch Sides Each Set)
Spoke 1: Semi-Mountain Climbers
Spoke 2: Rotational Long Jumps
Spoke 3: Double Skater Jumps
Spoke 4: Crossover Runs

WHEEL 3: SLAMS

Hub: Jumping Side-to-Side Slams
Spoke 1: Orthodox Stance 1-1-2 Combo: Add Lateral Movement + 2-3 Combo
Spoke 2: Southpaw Stance 1-1-2 Combo: Add Lateral Movement + 2-3 Combo
Spoke 3: Close-Grip Blast-Off Pushups
Spoke 4: Alternating Plyo Med Ball Pushups L/R