Hearts-Pull-ups

Spades-Box jumps 24/20

Diamonds-Sit-ups

Clubs-KB swings 53/35

*Every 30sec a card will be pulled you must complete reps dictated by card and movement*

Core Skill: 100 rolling planks 100 russian twists 

Block Strength 

Power clean 3/3/3/ (60%/80%/90%)

CG Shrug 3/3/3/3/3