11/4 CF Lund Home Adapted Workout

Deck of Cards, en ”klassisk” hemma wod.
I Denna varianten så fokuserar det lite mer på just bål styrka.

Minimal Equipment/No-Gear
Warmup
A: 4min of: Movement warmup complex

B: 2 rounds of:
4 x 10 ”running in place” + 1-floor touch
10 Hand plank to Elbow plank transfers

Conditioning
Deck of Cards (Core Variation)
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck.

Hearts ­ – burpees
Diamonds – mountain climbers (4­ct)
Spades ­- flutterkicks (4­ct)
Clubs ­ – situps
Jokers ­ – Run 400m, if you don’t have the possibility to run, chagne it up with jumping jacks, lateral run sprints (5m), just work for about 90s before pulling the next card.