3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGES
WARM UP
CORNER RUN
THEN:
1 BEAR CRAWL F
1 HAND STAND HOLD
1 BEAR CRAWL R
5/5 WALKING PUSH UPS
5 JUMPING PULL UPS
5 INV RING ROWS
2 ROUNDS

WORK OUT                CARDS

DIAMONDS                1 ARM SDHP   UR CHOICE
HEARTS                       1 ARM PUSH PRESS UR CHOICE
CLUBS                           ROLL OUTS
SPADES                        WEIGHTED FONDAS EACH SIDE

1ST JOKERS     25 ONE ARM FLOOR WIPERS     RIGHT
2ND JOKER      25 ONE ARM FLOOR WIPERS    LEFT

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