W-Up: Band Shoulder traction 1 min per side
(If you arrive early, and you all do, perform the board warm-up as soon as you arrive)
Bench Press
5X5
superset with band pull aparts X20 after each loaded set.
Then:
52 pick-up (for time)
Spades = DB Snatch
Clubs = Squats
Hearts = Push-ups
Diamonds = Sit-ups
Ace= 10 Burpees
King = 15 reps
Queen = 12 reps
Jack = 11 reps
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