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