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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