“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
* At Home with equipment *
For Time:
Deck of Cards – Shuffle a deck of cards and start the clock. Each numbered card is face value, aces are 10 reps or 200m Run and face cards are 10 reps.
Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches
2-9 = that number of reps
10, Jack, Queen, King = 10 reps
Aces = 200m Run or 10reps
WARM-UP
3 Rounds:
30 Seconds Samson Stretch (alternating sides)
15 Glute Bridges
30 Seconds Cossack Squats
15 Air Squats
* At Home without equipment *
Deck of Cards Shuffle a deck of cards and start the clock. Each numbered card is face value, aces are 10 reps or 200m Run and face cards are 10 reps.
Spades – Goblet Squats or Odd Object front squat
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches or Odd Object S2OH (shoulder to overhead)
2-9 = that number of reps
10, Jack, Queen, King = 10 reps
Aces = 200m Run or 10reps
WARM-UP
3 Rounds:
30 Seconds Samson Stretch (alternating sides)
15 Glute Bridges
30 Seconds Cossack Squats
15 Air Squats
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