Warm-Up:

Stretching

2 x 10-sec Squat Holds

10 Pass Thrus

10 Dislocates

2 x 10-sec Dead Hangs

20m Duck Walk

 

Bootcamp Skills: 3RFT

100 Sit-ups

10 Box Jumps

 

SPECIAL WOD: "Deck of Cards" 

Coach draws 13 cards to determine movement.

Hearts: Squat Thrust (Max Reps, 1min)

Spades: Sit-ups (Max Reps, 1min)

Clubs: Push-ups (Max Reps, 1min)

Diamonds: Ring Rows (Max Reps, 1min)

Any ACE - 400m Run

 

Cashout:

3 x 60-sec Planks

30 Hanging Knee Raises

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