May 3, 2019 (1-3)


“Deck of Cards”

For time:

Hearts = Jumping Air Squat
Diamonds = Pushup
Clubs = Ring Row
Spades = Situp
Jokers = 15 Burpee

Card value determines the number of reps (face cards = 10, Aces = 11).

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Friday, July 27, 2012


WEEK 2: Day: 5

Warm-up:
Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps).
3 rounds not for time:

ME Lower Body:
Good Mornings (Bands or Chains Optional): Find 1RM

Choose 1 of the following Options:

RE Lower Body:
Quads Exercise
Hamstring Exercise
Lower Back Exercise

Or:

MetCon:
4 rounds for time:

200 Meter Run
10 Jumping Air Squats
10 Slam Balls 25/20#

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RE Lower Body:
Glute/Hamstrings/Lower Back Exercise