12.16.2016

WOD
Deck of Cards

Diamonds = V-Ups
Hearts = Burpees
Spades = Front Squats 95/65
Clubs = Ball Slams 3020

Jokers = 8 Muscle Ups or 50 Calorie Row

METCON
Tabata Kettle Bell Workout:
3 rounds per exercise in a row 45 sec. work and 15 sec rest
1. KB Swings
2. KB Halos
3. Alternating renegade row (in plank row one arm and switch- opt. standing bent over row)
4. Sumo high Pull
5. KB deadlift
6. Alternating lunge and pass
7. Alternating swing KB swing After 1 minute rest, 50 sec work and 10 sec rest
8. Toe touch crunches (opt. weight)
9. Single leg pull over crunches
10. Russian Twists
11. Side plank raises (opt. knees)
12. Other side plank raises (opt. knees)

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