Poison Control + Cards and Cones

Cards and Cones is a new extended warm up routine that we tried out, and liked it so much you will be seeing more of it in the future.

Set up 8 cones around perimeter of training area with a small stack of cards at each cone. Everyone runs around the perimeter of the training area waiting for us to say stop. Upon hearing us say stop, run to the neares cone and draw a card. Perform the exercise assigned to the suit on the card drawn. All reps are 10. Once exercise is completed, continue to run.


Hearts- Burpee with Push up
Diamonds- Reverse Lunges
Spades- Get up Sit up
Clubs- Squats
Joker- Push ups


Poison Control

100
80
60
50
40
20

Dips
Prisoner Squats
High Pull
Burpees
Get up Sit ups

Choose a number (reps) from the list and pair it with an exercise from the list. Once reps and exercise is performed, choose another number and exercise and complete. Complete all numbers and exercises. Once completed, record your time. Advanced individuals will go from 40-100 and less advanced will go from 20-100 excluding 50 reps.