3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
1 BEAR CRAWL F
1 MIN HS HOLD
1 BEAR CRAWL R
2 ROUNDS
WORK OUT CARDS AND HOLDS
CLUBS HEAD CIRCLES LEFT 45LB PLATE
SPADES HEAD CIRCLES RIGHT
HEARS THRUSTERS W/PLATE
DIAMONDS CRUNCHES
EVERY 8TH CARD PERFORM THE FOLLOWING HOLDS IN ORDER:
1 MIN BAR HANG
2 MIN KNEE HOLD
3 MIN LEFT LEG BALANCE
3 MIN RIGHT LEG BALANCE
4 MIN ELECTRIC CHAIR
5 MIN PLANK HOLD
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