Prehab
upper/lower body dynamic
foam roll
MetCon
TEAM METCON:
40:00 time cap
deck of cards
CLUB hang power cleans 95/65
SPADE shoulder to overhead 95/65
HEART bar facing burpees
DIAMOND pull ups
JACK 11
QUEEN 12
KING 13
ACE 20 partner med ball situps
JOKER 100 double unders (both partners can perform DU’s at the same time)