Below is more or less what we did. There was no time to record the routines exactly, but this will get you close enough....I used 3 sizes, 16, 20, 24
Time on target: 1 hour.
I show up around min 6:35...Guy in a kilt...
Z-health warmup
Swings and deadlifts to get the blood flowing
The JJ asked 4 people to suggest an exercise.
1. Thrusters (Squat + Pushpress)
2. Rows
3. Burpees
4. Planks
Bascially we did a chain ladder - Each exercise for 30s.
T, rest 30s
T + Rows, rest 30s
T + R + Burpees, rest 30s
T + R + B + Push ups, Rest 30s
Repeat for what seemed forever (10 min maybe?)
Planks
Plank 30s + High Plank 30s
P + HP + Pulsing 30s
P + HP + Pulse + HP Fist to mouth (Raise 1 fist to face while in high plank)
Repeat forever
Deck of Cards:
Again, asking 4 victims what they wanted to do.
Dead Cleans, Halos, Snatches, and HTH Swings (my suggestion)
Use normal point value for cards.
Note that the Dead Cleans and Snatches are total, so if an 8 is drawn, do 4 left / 4 right.
If you end up with an odd number (say 7) pick one side and do an extra rep.
Dont worry, you will make eup any imbalances later. So 7 DCL would be 4 left/ 3 Right....
Jokers: Firstime was a 30s rest. YAY!
Next time it was Planks (similar to above)
Third time (yea, JJ put the one back in) more planks
Cooldown:
Some Z, rkc hip flexor stretches
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