Mon, Jan 9, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 250m Row
  • 15 Air Squats
  • 10 Stiff Leg Deadlift (45# bar)
  • 5 Ring Rows

 —Conditioning—

For Completion:

“52 Card Pick Up From Hell”

  • Hearts – Air Squats
  • Clubs = Push Ups
  • Spades = Pull Ups
  • Diamonds = Sit Ups
  • Jack = 11 Rep
  • Queen = 13 Reps
  • King = 15 Reps
  • Ace = 10 Burpees
  • Ace of Spades = 20 Burpees (The Death Card)

The suit determines the movement and the face value of the card determines the reps

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