WARM UP
Row 500
.5 Tabata
Plate Ground To OH
Duck Walk with Plate OH
Burpee to Plate
Dynamic Stretch
STRENGTH
Push Press
Warm Up set
8 Rep EMOM for 5
WOD
For Time:
In Pairs or a group of Three
Hearts – Clean and Jerk 95/65
Diamonds – Roll-ups
Clubs – Parallet Push-ups
Spades – Calorie Bike
Jokers – 15 Simultaneous Burpees
Aces are worth 11 Reps
Face Cards are worth 10 Reps
UGOIGO format, except of the burpees.
