10/24/2019

Metcon (Distance)
15 min x
Max distance run/walk
Metcon
Game Time!
Option 1: Team Handball; 4 person teams, 7 min matches

Option 2: Athletic speed and agility drills – cones, ladders and boxes

Option 3: Coach’s choice of game-oriented fitness activity

Metcon
In the case that playing a game is not an option, you may do the following workout:

Deck of Doom!!
Club: Assault Bike Calories
Spade: American KB Swings
Diamond: Burpee Box Jump
Heart: Med Ball Squat Clean Wall Ball
Aces – 2 min max double unders for everybody!!
Joker – double reps first time, half reps second time