August 21, 2017

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Today’s Workout

POWER ENDURANCE

30 min

“Kettle Bell Deck of Cards” with a partner (flip card but both partners do everything. Each person doing an entire deck)

1.5/1pd

  Black Joker – 400m farmers carry (one partner carries both weights at a time, switch as     needed)

  Red Joker – 1km row as a team, other partner holds two KB in front rack

  Hearts – KB swings

  Diamond – goblet squat

  Club – KB snatch

  Spade – head chopper (KB thruster)

 

SUPPLEMENTAL

Structural:

– 3rounds:

            10 kneeling KB press (knees at 90 deg hips fully extended)

            30 sit ups

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