Mwod: Row 2 mins, Pre-squat hip opener x 2mins/side, Roll calves x 1min/side w barbell, Roll chest w ball x 20 passes each side, Stretch calves x 1min/side
Squat: 5 @ 75%, 3 @ 85% 1 or more @ 95%
"Hit the Deck"
Spades: squats
Hearts: burpees
Diamonds: push ups
Clubs: sit ups
Face cards: 10 reps
Ace: 11 reps
Squat: 5 @ 75%, 3 @ 85% 1 or more @ 95%
"Hit the Deck"
Spades: squats
Hearts: burpees
Diamonds: push ups
Clubs: sit ups
Face cards: 10 reps
Ace: 11 reps
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