FFR RED FRIDAY CIRCUIT
MAX ROUNDS 20 MINUTES OF:
- A) BAND PULL THROUGHS X20
- B) VALSLIDE MAN MAKERS ( 1 PUSHUP x 4 MT CLIMBERS) X10
- C) MB RUSSIAN SLAMS X10EA SIDE
- D) FROG JUMPS X20
- E) KB LUNGE CHOPS SLASHER X10 EA SIDE
FINISHER
- 4 TEAMS FINISHER
- 1 DECK OF POKER CARDS BROKEN UP INTO 4 PILES OF 12 CARDS IN EACH PILE
- IN A 40 YARD DISTANCE, PLACE CARDS AT THE CENTER (20 YARDS) AND PLACE TEAMS 20 YARDS AWAY FROM THE CARDS
- AS THE CLOCK BEGINS, 1 TEAMMATE WILL SPRINT AND GRAB A CARD,BRING IT BACK TO THE ENTIRE TEAM WILL PERFORM THE EXERCISE AND REPS ON CARD. FIRST TEAM DONE WITH ALL 12 CARDS FIRST, WINS.
CARD NUMBERS AND REPS
SPADES = SQUATS
CLUBS = SITUPS
HEARTS = JUMPING JACKS
DIAMONDS = PUSHUPS
CARD # 2-10 = 2-10 REPS
J,Q,K,A = 15 REPS
JOKER = 20 FULL BURPEES
