Friday – 150605

Joker's Wild

Warmup

Spealler
CFWU

Strength

Strict Press

5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
8+ @ 80%

Work to failure on the final set.
Use Working 1RM or 90%

Workout of the Day

Partners will start with a deck of cards. You can shuffle the deck as much as you like. On 3-2-1-GO!, you will draw the first card and complete the corresponding task. Once complete, you draw the next card. Continue until you have gone through the whole deck.

Hearts – Burpees
Diamonds – Box Jumps
Clubs – Wallball Situps
Spades – Kettlebell Swings

5 and lower – reps are per person
6 and up – reps are shared
Jack – 11
Queen – 12
King – 13
Ace – 14
Joker – Run 400m

Compare to 130404

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