Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Med Ball Push Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks
WOD
Deck of Death
Each person gets a deck of cards. You draw a card and do the number on the cards as rep of the exercise assigned to the suit on the card. Face cards are 12 reps and joker is a give card.
Hearts: Lunge Jumps
Diamonds: Dumbbell Snatches
Spades: Wall balls
Clubs: Burpees
Joker: 10 cal bike
(to add a bigger challenge you can do 200m run every 4 minutes on the minute)
Time 25:47
Ace give 25 jumping jacks. Did 100 jumping jacks. Fuuuunn!
Time 28:30
With 100 Jumping Jacks
I’m going to pace myself haha..dies on the floor 😆
Bahaha! Right! Not sure what happened 😂
I think that’s called pulling a Carole… or wait, is it pulling a Maria? Or pulling a Dave? Basically, you’re one of us now
Time: 25:21
Received 100 jumping jacks after refusing a second one from Carole!