“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.
10 pull ups
10 cals AB