3 MIN JUMP ROPE
15 OVERHEAD SQUATS W ROPE
15 PUSH PRESS FROM SQUAT W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE
WARM UP
1 BLDG RUN
THEN
1 INCH WORM TO WALL
1 MIN HAND STAND HO.D
1 LEAP BACK
20 MT CLIMBERS
3 ROUNDS
WORK OUT CARDS!
CLUBS PUSH UPS
SPADES BURPEES
HEARTS DOUBLE V UPS
DIAMONDS JUMPING SPLIT LUNGES
HOLDS
1min bar hang, 1min knee hold (45), 4min electric chair (190), 4min plank (45)
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