deck of cards

Reminder that there will be NO CLASS on Monday August 7 which is a holiday.

Fun and Games Day

We will start today with a game for a warm-up and finish with a team game for our workout – prepare to have some fun!

Strength Focus

Front Squat Progression      3 sets of 3 reps with a 3 sec pause at the bottom of the squat – use very light weight for your load.  Focus on keeping spine tall.  RPE should be 5 or 6 out of 10.

Goblet Squat      5 sets of 5 reps, progressively loading to RPE of 8/10

Conditioning Workout 

Game – Deck of Cards

In teams of 3, each team will have their own deck of playing cards.

Person A: KB hold
Person B: Farmer Carry 1 length to deck of cards, then draws a card and performs the number of reps on the card for the following suit on the card

Hearts: Squats
Clubs: Step-ups
Spades: Push-ups
Diamonds: Lunges

Then Farmer carry back to start

Person C: Resting

Players then rotate positions.

Note if anyone draws a Joker: everyone does 1 burpee



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