This is a Sample Day 2 of Wodstar’s Military, Law Enforcement and Firefighter Program.

To sign up for the program, click here.

Strict Press
Complete 5 sets x 5 reps @ 70% of your 1 Rep Max


Deck of Cards Work Out

On a continuous running clock for time.
Take a deck of cards and deal 5 cards off the top. Perform the number of reps associated with the number on each card.

For Face cards do these reps:
• Jacks-11
• Queens-12
• Kings-13
• Aces-14

Perform these movements associated with each suit:

• Hearts-Dumbbell Man Makers (40/30)
• Spades-Push Ups
• Clubs-Thrusters (95/75)
• Diamonds-Pull Ups

Do this until all the cards are gone. No rest between draws.