PVC Push Press 3rx5s
PVC Split Jerk 3rx5s
- Power Jerk + Split Jerk (70% of best weight) (2+1)rx3s
- BB Push Press (75% of best weight) (5rx4s)
***Increase weight this week for Strength
“Deck” the Halls
Hearts = Pushups
Diamonds = Pullups
Spades = KB Thrusters
Clubs = MB GUSU
Flip one card over at a time and perform that exercise with the number on the card.
**You can include the jokers as well with an addition/alternative exercise.
Face cards = 10 reps
Aces = 11 reps
**Black Joker = 3 stairs with KB Rack hold
**Red Joker = 1,000m Row or 5 laps