400 METER RUN * IF NO RUNNING ROW 500 METER
THEN 3 ROUNDS OF:
10 LEG SWINGS EACH LEG
10 AIR SQUATS
“DECK OF CARDS”
With a partner complete a full deck of cards:
HEART= WALL BALLS (14/20)
SPADE= 100 meter run
DIAMOND= ONE ARM DB (ALT) POWERSNATCH (35/50)
JOKER- 800 METER RUN/ 1,000 METER ROW
Each team of 2 athletes will receive on complete deck of playing cards for time. Each team member will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed.
WALL BALL (10/14)
TODAY WILL BE BRING A FRIEND DAY. HOWEVER I WILL NOT BE AT THE GYM TODAY BECAUSE I HAVE A WORKSHOP.