JUMP ROPE
3 MINUTES

WARM UP
BLDG RUN
HGSP 1DB
HSH
10 MINUTES

 

WORK OUT        CLUBS AND SPADES

SPADES              HEAD CIRCLES PLUS 30 SEC OVERHEAD HOLD

CLUBS                 SUMO SQUATS PLUS 30 SEC SQUAT HOLD
1 BLDG RUN EVERY 5TH CARD

FINISH WITH DANNY RUN