11.1.13 Training Session (1)

Workout 
A new card is drawn every minute on the minute for 52 minutes
Hearts = 20x Explosive Step-Hops
Diamonds = 15x KB Hi-Pull
Spades = 20x Jump Squats
Clubs = 15x DB Push Press
Jokers = 60s FLR
Aces = 12x Burpees
Kings = 12x Ball Slams
Queens = 20x Mountain Climbers
Jacks = 30x Double Unders or 90x Single Unders
Then:
Cool Down
 
Here’s what the cards delivered to the 6:30am class:
 
15x Ball Slam
15x KB Hi-Pull
20s Jump Squats
15x KB Hi-Pill
15x KB Hi-Pull
20x Jump Squats
30x Double Unders
20x Jump Squats
15x Ball Slams
15x DB Push Press
30x Double Unders
15x DB Push Press
30x Mountain Climbers
20x Jump Squats
15x KB Hi-Pulls
20x Step-up Hops
15x DB Push Press
15x KB Hi-Pull
15x DB Push Press
15x DB Push Press
30x Mountain Climbers
15x Burpees
20x Jump Squats
15x Burpees
20x Step-up Hops
30x Mountain Climbers
20x Jump Squats
20x Step-up Hops
15x DB Push Press
60s FLR
15x Ball Slams
20x Step-up Hops
20x Step-up Hops
20x Jump Squats
30x Mountain Climbers
15x KB Hi-Pull
20x Step-up Hops
20x Step-up Hops
15x KB Hi-Pulls
15x Burpees
15x Ball Slams
15x KB Hi-Pulls
15x Burpees
60s FLR
20x Jump Squats
30x Double Unders
15x DB Push Press
20x Step-up Hops
15x KB Hi-Pulls
15x DB Push Press
20x Step-up Hops
15x DB Push Press
30x Double Unders
20x Jump Squats
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
Today was a Mother. We lose someone in each class. Few were able to finish without taking a set or two off. Tracy trying to find the energy to get up and do 15x burpees.

Today was a Mother. We lost someone in each class. Few were able to finish without taking a set or two off. Tracy trying to find the energy to get up and do 15x burpees.

Everyone's fate rested in the cards. Once we found a good arrangement we kept the deck the same all day. I did the 7:30 group myself and can attest to the "suck" it provided. A proper FYF indeed.

Everyone’s fate rested in the cards. Once we found a good arrangement we kept the deck the same all day. I did the 7:30 group myself and can attest to the “suck” it provided. A proper FYF indeed.