1. Warm up/mobilise
2. Skills
Medball Clean
3. Buy-in - Last Chance
Monthly Challenge!!!
4. WOD
'Deck of Cards'
Hearts - Burpees
Diamonds - Sit ups
Spades - Med Ball Cleans (20/14)
Clubs - Mountain Climbers - (Count 2 for 1)
Jokers - Run 400m
Face cards - 10 reps, Aces - 11 reps, number cars reflect the number of reps
Working in teams of 3 to 5, work through the deck one by one and complete the requied number of each exercise.
5. Recovery