Warm-up:
5L/R 90/90 Arm sweep
5L/R Scorpion
10L/R Bear crawl shoulder taps
10 Rollover to v-sit
5L/R WGS
20Y Side lunges
20 Knee hug into lunge rotation
COTD: Deck of cards w/a twist 30min
Grab a partner- (While partner A is rowing/ski 400M, Partner B will be flipping cards from the deck.) All Face cards are 10 reps.
>Hearts: DB Thrusters
>Diamonds: Burpee box jumps
>Spades: HR Shoulder tap push-ups
>Clubs: Hanging leg raises/ Plank side dip to leg lift
>Aces: 50 WB Squats, 50 Jumping lunges
>Jokers: 20/25c Bike
Strength: 10min
10 T-bar squats
3L/R Weighted around the world lunges
8 Power KB Swings (reset after each swing)
10L/R Plank banded adduction
Burnout: Legs or Core (Remainder of class)
Banded SL Glute bridges
Banded Donkey kicks
Banded Fire-hydrants
Banded Clamshells
OR:
10 Rig leg lifts w/band
8-10L/R KB Windmills
10-15 Horizontal scissors
10L/R Banded side plank raises
60s Weighted plank