3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE
WARM UP
10 PISSERS
5 INVERTED RING ROWS
1 LEAP F/R
3 ROUNDS
WORK OUT CARDS
DIAMONDS FONDAS L/R
HEARTS V UPS DOUBLE
SPADES PULL UPS
CLUBS BURPEES
THEN:
5 4 3 2 1
WALKING PUSH UPS
30 SEC KNEE HOLD BTWN ROUNDS
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