When: Wed, Oct 2, 2019
Q: Hot Buns
Who: Shiplap, Hop Along, Giant, Lady Vol
Disclaimer / Warmup
The Thang: Set up 6 cones (cards 1-6 will be running suicides only). After each suicide is completed, grab your bands and do 10 Lateral Pulls (pull w/elbow extended backwards for a back workout) in cadence.
Cards 7-A will be used for exercise reps. (J,Q,K = 15 A=20)
DIAMONDS: Sit up extends w/weight (both legs and hands extend with weight in hand) Add 10 extra reps to your card you pull. If you pull an 8, do 18. If you pull a queen, do 25, etc
HEARTS: Peter Parkers (or tick tocks to modify)
SPADES: Push Up or Tricep Extensions
CLUBS: Squats w/weight
COT and Motivation
FiA Knoxville 