Mwod: Row 2 mins, Roll lats x 20 passes each, Roll chest & shoulders w ball x 2mins, Band lat stretch x 2mins/side, Frog stretch x 2mins
Bench: 2 ct pause 4 x 4 reps
WOD: 52 Pick up
Hearts: Squats
Diamonds: Hand release push ups
Spades: KB swings
Clubs: V-ups
All face cards are 10 reps
ACE: 5 Burpees
Bench: 2 ct pause 4 x 4 reps
WOD: 52 Pick up
Hearts: Squats
Diamonds: Hand release push ups
Spades: KB swings
Clubs: V-ups
All face cards are 10 reps
ACE: 5 Burpees
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