Aug 26

Cards

Diamonds=power snatch (men95, women 65)
Spades= man makers
Hearts=push ups (men x 5, women x 2) so,10= 50M, or 20F
Clubs=sled push/or board push

Red face cards: 300 yard run
Black face cards: 30 yard walking lunge (bwt)

Fire fighter

workout #1 station
10 db bench press
50 jump rope
10 cable bi
3 rounds

workout #2 station
10 lat pulls
50 lateral box run
10 cable tri
3 rounds

workout #3 station
10 push ups
50 slide board mountain climbers
10 sledge hammer
3 rounds

workout #4 station
200 run/ partner do full sit up till done
300 run/ partner do bikes till done
3 rounds

5 rounds