Deck of cards warm up!!
Set a clock for 5 min, pull a card and do the movement assigned to the suite as many times as the number on the card.
Hearts – Commandos (R reverse lunge, L reverse lunge, Burpee)
Diamonds – Jumping Jacks
Clubs – Hollow Rocks
Spades – Push up to Down Dog
3 min stretching, including Scapular reach through stretch (on your hands and knees reach R arm through to the left, placing right shoulder to the floor and stretching upper back)
Question of The Day
Would you rather have a mullet for a year or be bald (no wigs!) for six months?
AMRAP 18 min
2 min run, row or 50 DU’s (100 Singles)
10 Pistols or 10 Goblet Squats
10 Russian Twist (over and back count as 1 rep)
2 wall walks or 4 HSPU or 10 Shoulder Taps