3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGES
WARM UP
1 BLDG RUN
20 MT CLIMBERS
1 BEAR CRAWL F
1 MIN HS HOLD
1 BEAR CRAWL R
10 JUMPING PULL UPS
10 V UPS
3 ROUNDS
WORK OUT CARDS 45LB PLATE 35LB PLATE
HEARTS SIT UPS PLATE TO CHEST
DIAMONDS PUSH UPS PLATE ON BACK
CLUBS THRUSTERS W/PLATE
SPADES HEAD CIRCLES W/PLATE DIRECTION YOUR CHOICE
JOKERS 10 DEAD HANG PULL UPS EACH ONE
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