WARM UP:

2-3 Rounds

30 Seconds Samson Stretch Video

15 Glute Bridges 

30 Seconds Cossack Squats Video

15 Air Squats

WOD:

#deckofcards

Spades – Goblet Squats (Can sub Single Arm Front Rack DB Squat or Rx+ Single Arm Overhead DB Squat)

Clubs – Burpees  (No subbing these but you can also do ANY style burpee

Diamonds – Sit-Ups (Rx+ Supine Toe Touch with DB overhead Video

Hearts – Single Arm DB Snatches  (If only KB you can do KB Swings either Russian or American)

*Every Face card including Aces will be 10 Reps

*You can use the Free App from the App Store or any deck of cards. 

*3..2..1..Go! Flip over card, suit determines exercise and number is reps.  Once completed…flip over the next card. 

*YOU can get creative and pick an alternate exercise to fit your equipment availability.  

AS ALWAYS, IF ANY QUESTIONS PLEASE REACH OUT TO US.  WE ARE HERE FOR YOU!!

Deck of Cards Video