3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT W/ROPE
20 OVERHEAD WALKING LUNGE W/ROPE

WARM UP

INV RING ROWS
BEAR CRAWL WALL CLIMB
FLOOR WIPERS
BURPEES
HAND STAND HOLD
10 MINUTES

WORK OUT         CARDS

CLUBS                             ONE ARM DB SWING ANY ARM

SPADES                           ONE ARM F2C  ANY ARM

HEARTS                          RUSSIAN TWIST W/DB

DIAMONDS                    DOUBLE FACE VALUE PUSH UPS

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