3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE
1 CORNER RUN

WARM UP
10 JUMP SQUATS
5 HAND STAND PUSH UPS
10 V UPS
4 ROUNDS

WORK OUT               CARDS!

45LB PLATE

DIAMONDS               THRUSTERS
HEART                      FONDAS EACH SIDE W/PLATE
CLUBS                       PLATE TO CHEST SIT UPS
SPADES                    HEAD CIRLES

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