"Don't just be yourself. Be all of yourself. Don't just live. Be that other thing connected to death. Be life." --Joss Whedon 

 

Wednesday, 19March2014 - Work For Today

 

Deck of Cards Workout

Complete the corresponding number of reps with the number on the card. Face Cards = 10 Reps, Aces = 11.

Hearts: Sumo Deadlift High Pull (With 85% of your Bodyweight on the Bar)

Spades: Double Unders x3 (Jack of Hearts = 30 DU’s, 7 of Hearts = 21 DU’s)

Diamonds: Floor Presses (With 85% of your Bodyweight on the Bar)

Clubs: Sprawl Heavybag Flips

Joker 1: 4 Minute Plank

Joker 2: 8 Rounds of Tabata Deficit Push-Ups (:20 Sec Work/:10Sec Rest)

 

Then 5 Rounds

5 Squats (Adding Weight Every Round)

10 Windshield Wipers (Each Side)

5 Bent Over Barbell Rows (Adding Weight Every Round)

5 Flat Barbell Bench Press (Adding Weight Every Round)

10 Dragon Flags

Then, 5 Sets of Speed Squats with 50% of your 1 Rep Maximum.  15 Seconds of Rest between Sets. 

Then, 5 Sets of Speed Bench Presses with 50% of your 1 Rep Maximum.  15 Seconds of Rest between Sets.

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