DYNAMIC WARM UP
Every 90 Seconds for 5 sets;
5 High Bar Back Squats @ 70% of 1RM
(you will have noticed we backed off the % as we are coming to the end of this squat cycle and volume phase. Monday you will be setting a 1RM High Bar Back Squat followed by a fun Benchmark WOD “Fran”:)
“Deck of Cards”
2 person teams
30 min AMRAP
Hearts – Russian KB Swings (53#/44#)
Spades – Rope Climbs
Diamonds –Knees to Elbows
Clubs – Box Jumps (30″/24″)
*Face cards (Jacks, Queens, Kings)- 10 reps
*Aces- 11 reps
*Joker- 10 Burpees (both partners)
Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 reps of knees to elbows. Team member 2 must wait until their partner has completed all of the reps on that card before they can flip over the next card. This alternating rotation will continue until the 30 minutes are up. If you make it all the way through the deck, simply re-shuffle the deck and keep going.
If a Joker card is flipped over, both partners must do 10 burpees. The team member who flipped over the Joker card must flip over another card until they get a card from one of the 4 suits.