9AM Partner
“Deck of Cards”
Not for Time
Spades = burpees
Clubs = Box jumps
Diamonds = Hang cleans (115/75)
Hearts = KBS (53/35)
- Every card pulled is double the number. 1 works 1 rests. Break up as needed. All face cards are worth 11 (22 total)
- Example. Coach pulls 9 of hearts. Athlete A does 9 KBS and athlete B does 9 KBS. Then Coach pulls Queen of spades. Athlete A does 11 burpees and Athlete B does 11 burpees.
10AM Drills & Skills
Mobility: 10 minutes – Shoulders
Skill: 15 min
Beat Swings/Kipping pull ups/ kipping T2B/ BMU
- No matter your current skill level ( banded pull ups to BMU) this class will help strengthen and further your kip. Based on the needs of each athlete the coach will suggest strength and skill drills.
Metcon:
AMRAP 10
200m run
10 pull ups
10 cals AB
10 T2b
