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

WARM UP
10/10 DB SWINGS
10 FLOOR WIPERS W/DB
1 MIN HAND STAND HOLD
20 MT CLIMBERS
1 BLDG RUN
3 ROUNDS

 

WORK OUT           CARDS

DIAMONDS             T2B

HEARTS                   F2C LEFT

SPADES                    F2C RIGHT

CLUBS                      RUSSIAN TWIST