Prehab

upper/lower body dynamic

foam roll

MetCon

TEAM METCON:

deck of cards

CLUBS – pull-ups

SPADES – pushups

HEARTS – box jumps 24/20

DIAMONDS: kettelbell swings

K – 13

Q – 12

J – 11

ACE – :30 plank (both)

JOKER – 400m run (together)

one partner works at a time to complete the deck

Strength

Skill Work