Tuesday @ Training Room- 5am, 8:30, (9:30 yoga), 10:30, 11:30, 4:15, 5:45@ Forsythe Park- 5:45pm
For time
16 TGU (8 per side), AHAP
-Then-
2-4-6-8-10-8-6-4-2 Two hand swings Single arm swings (per side) Single arm thrusters (per side)
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Wednesday @ Forsythe Park- 5am @ SHS- 5am @ Training Room- 8:30, (9:30 yoga), 10:30, 11:30, 4:15, 5:45
4 min max unbroken DU (unbroken singles)
-then-
4 of a kind card game!
Deck of cards is placed face down
4 rounds 200m run, then pick one card, and do what's on the card.
After getting all 4 cards, begin working on getting 4 of a kind. Pick from the pile (single pile placed face down in the center) and put one of your cards face down at the bottom of the pile. So every time you pick a card, you leave a card, ensuring that you always have only 4 cards in front of you.
After getting a new card, perform the exercise on it, and then trade again. You can steal from another player, but can't steal from anyone more than one time.
Game ends when one player gets 4 of a kind, or after 12 mins of play. After each game, everyone but the winner (if there is one) must pay a penalty of the coach's choice
Heart= burpees Diamonds= squat jumps Clubs= DU Spades= hollow rocks
Face cards= 10 Aces= 11 Jokers aren't in play