Mwod: Row 2 mins, Roll quads x 20 passes each, Couch stretch x 2mins/side, Roll chest with ball on rack x 1min, Roll calves on barbell on floor x 1min/side
Squat: 3 @ 70%, 3 @ 80%, 3 or more @ 90%
WOD: 52 Pick up
Hearts: DB rows
Diamonds: V-ups
Clubs: KB swings
Spades: DB Clean & Press
ACE: 5 Burpees
Squat: 3 @ 70%, 3 @ 80%, 3 or more @ 90%
WOD: 52 Pick up
Hearts: DB rows
Diamonds: V-ups
Clubs: KB swings
Spades: DB Clean & Press
ACE: 5 Burpees
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