3 MIN JUMP ROPE
15 OHS W/ROPE
15 OH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE

WARM UP
20 SUPERS
15 MT CLIMBERS
10 SIT UPS
5 INV RING ROWS
2 ROUNDS

WORK OUT           CARDS

HEARTS                      ONE ARM DB SWINGS EACH ARM  45/35

DIAMONDS                  ONE ARM DB   F 2 C    EACH ARM

SPADES                      BURPEES

CLUBS                         WEIGHTED SIT UPS