Warm-up: 1/2 Tabata Air squat, Sit-ups, Banded Side Steps. Dynamic Stretch
Strength: Back Squat
On a 15 min. Clock
5 sprints
10/40 (8/50)2 (6/60)2
WOD: DECK OF CARDS I
For time with a partner.
Run through a complete deck of cards.
All Face Cards = 10 reps
Aces = 11 reps
Jokers = 40 Cal Bike
Hearts – HR Push-ups
Diamonds – Wallballs 20/14
Spades – KB Swings 55/35
Clubs – KB Pass Through Lunges 35/25
This is a UGOIGO format.
Icing: 25 Ring Swings