3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT
1 BLDG RUN

WARM UP  START LITE         INCREASING DB WEIGHT EACH ROUND

10 FLOOR WIPERS
5/5 TOE TOUCHES

25 JUMPING JACKS
5/5 F2C
3 BURPEES

20 JJ
4/4 F2C
3 BURPEES

15 JJ
3/3 F2C
3 BURPEES

10JJ
2/2 F2C
3 BURPEES

5 JJ
1/1 F2C
3 BURPEES

 

 

WORK OUT      CARDS       7 DOWN FACE VALUE HEAVY DB      8 UP DOUBLE FACE VALUE LITE DB(50/30)

CLUBS              DB SWING

SPADES            RUSSIAN TWISTS

DIAMONDS     BENT OVER ROWS

HEARTS           PUSH PRESS