Sat, May 13, 2017

Workout of the Day


  • 400m Run
  • 500m Row


“52 Card Pick Up From Hell” 

For Completion:

Hearts = Air Squats

Clubs = Push Ups

Spades = Pull Ups

Diamonds = Sit Ups 

Jack = 11 Reps

Queen = 13 Reps

King = 15 Reps

Ace = 10 Burpees

Ace of Spades – 20 Burpees (The Death Card)


**Draw a card from the deck.  The suit determines the movement and the face value of the card determines the reps.  Keep things moving and don’t sandbag.  The goal is to maintain a high intensity, not bog down and take everyone with you.**


  • Stretch and Roll