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| Congrats Jim! 1/2 Marathon Miami |
Workout #1:
The Deck!
Complete the whole deck of cards
Hearts = Burpees
Spades = Push ups
Diamonds = Jump lunges
Clubs = Air squats
Aces & Jokers = 400m run/ row
Workout #2:
20 minutes AMRAP
7 shoulder to overhead (BD or barbell/ coaches choice)
10 burpees
10 pull ups
Workout #3:
Complete 5 rounds of:
Max reps/ calories in 1 minute at each station:
- Double unders
- Row (for calories)
- Burpees
Rest 3 minutes after each round
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