3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE
WARM UP
4 WALL BALLS
4 BALL HANG/CLEAN/SQUAT
4 BALL SIT UPS
4 BALL FLOOR WIPERS
4 WALL CLIMBS
1 BEAR CRAWL F/R
4 ROUNDS
WORK OUT CARDS
HEARTS DOUBLE ONE LEG HIP RAISES ON BALL
DIAMONDS TRI- CHEST PUSH UPS ON BALL
SPADES BALL RUSSIAN TWISTS
CLUBS BUTT TO BALL JUMP SQUATS
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