a) WARM UP:
10 min Tabata…. 20s on, 10s off of:
- cossack squats
- side shuffle up and down the floor
- battle ropes – any style (http://greatist.com/move/effective-battle-rope-exercises)
- Russian kb swings
b) Deck of Fun Partner Wod:
Find a partner, get a deck of cards, and do the following when you pull a card:
15 min AMRAP deck of cards
- Spades = pull-ups (switch every 3)
- Clubs = push-ups (done together)
- Hearts = sit-ups (feet to feet, done together)
- Diamonds = air squats (done together)
- Jokers = 15 burpees (seesaw style)
Once 15 mins is up, row 300 m each, then rest for 2 mins and reshuffle deck, then:
15 min AMRAP deck of cards
- Spades = wall walks (switch every 1)
- Clubs = d-ball over yoke (100/70)
- Hearts = tire flips (heavy – done together)
- Diamonds = partner wall balls (partner 1 throws med ball up, hitting target, and partner 2 catches) (20/14 –> 10’/9′)
- Jokers = 400m run together
