a) WARM UP (no more than 10 mins):
- 2 min row
- technique work with coach on d-ball over the shoulder, tire flips, sled pulls and pushes
b) WOD:
Strongman Deck of Cards – go thru a full deck of playing cards. Pick a card and do the number on the card with the below movement.
Time cap: 45 mins
- Clubs – 10m hand over hand sled pull (90/45 on the green sleds)
- Hearts – 10m sled push (140/90 on the large sleds)
- Diamonds – D-ball over the shoulder (heavy)
- Spades – Tire flips (heavy)
- Joker – 400m sandbag run (heavy)
c) ACCESSORY WORK:
- 10 min to work on T2B
d) RECOMMENDED MOBILITY:
- t spine roll
- glutes / hamstring roll
- forearm roll w lacrosse ball and wrist stretch
