Mwod: Row 2 mins, Roll quads x 20 passes each, Couch stretch x 2mins/side, Band lat/tri stretch x 1minside, Bottom squat x 2mins
Squat: 5 @ 65%, 5 @ 75%, 5+ @ 85%
WOD: 52 Pick up- No face cards
Hearts- DB push press
Diamonds- DB row
Spades- DB Lunges
Clubs- DB RDL's
Aces- 5 Burpees
Squat: 5 @ 65%, 5 @ 75%, 5+ @ 85%
WOD: 52 Pick up- No face cards
Hearts- DB push press
Diamonds- DB row
Spades- DB Lunges
Clubs- DB RDL's
Aces- 5 Burpees
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