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