Warm up
100m run or 1min Star Jumps
10 Tea Cups
10 Squat round arch
10 Cat/Cow
10 Bird/Dog
10 Passive/active hang
Skill (15min)
T2B/ Knee Raises
METCON
For Time (25min Cap)
Deck of Cards
Hearts = Zombie Sit ups
Diamonds = Push Ups
Spades = Weighted Squats
Clubs = Lunges
Joker 1 = 20 Burpees
Joker 2 = 40 Mountain Climbers
A=11
K,Q,J = 10
Cool Down
Up/Down Dog
Cat/Cow
Forward Fold
Scorpion
Twisted Cross
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