“Deck of Cards”
For Time:
Hearts = Box Jump (24/20″)
Diamonds = Burpee
Clubs = Flutter Kick (4-Count)
Spades = Bicycle (4-Count)
Jokers = 15 Calorie Row
Card value determines the number of reps (face cards = 10, Aces = 11).
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“The Ghost”
6 Rounds for Total Reps:
1min Row
1min Burpee
1min Double Under
1min Rest
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For time:
“Triple 3”
3000m Row
300 Double Under
3 Mile Run
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5 rounds for total reps:
1 minute Row
1 minute Box Jump (24/20”)
1 minute Slam Ball (20/14)
1 minute Battle Rope
1 minute Rest
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5 rounds for total reps:
1 minute Row
1 minute Box Jump (24/20”)
1 minute Slam Ball (20/14)
1 minute Battle Rope
1 minute Rest
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Conditioning: Pick One
3-5 Mile Slow Run
5-10K Row
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Conditioning: Pick One
3-5 Mile Slow Run
5-10K Row
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