"The greatest mistake you can make in life is to be continually fearing you will make one."    - Elbert Hubbard


Tuesday, 17December2013


Deck of Cards Workout: Complete the number of repetitions corresponding with the number on the card. Face cards = 10 Reps each, Aces = 11.

Spades: Sprawl Sumo Deadlift High Pulls  (With 70% of your Bodyweight on the bar)

Diamonds: Floor Presses (With 70% of your Bodyweight on the bar)

Clubs: Sprawl Heavybag Flips

Hearts: Double Unders x3 (i.e. 7 of Hearts = 21 Double Unders, King of Hearts = 30 Double Unders)

1st Joker: Tabata* Medicine Ball Russian Twists

2nd Joker: Tabata* Deficit Push-Ups

*Tabatas = 20 Seconds work, 10 Seconds rest for 8 Rounds or 4:00 Minutes


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