Saturday
Baseline
3x
10 prisoner squats
20 shoulder taps
10 lunges
20 jumping jacks
Work Capacity
Cards!
hearts = squat jumps
diamonds = wall balls
spades = Box dips
clubs = ball slams
Face cards = 10
Ace= 11
Joker= freebie! Keep the card, but you don’t have to do an exercise.
Divide group into two teams and place deck of cards face down in the center of the room. One player from each team picks a card, and their entire team does the exercise and given reps on that card. Once the entire team finishes, another card is selected. Once the deck is gone, the team with the most cards wins.
Durability
stretch and roll