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)

Strength

Skill Work