Prehab
upper body dynamic
lower body dynamic
warm up movements in metcon
MetCon
deck of cards
one partner works at a time, alternate every card
CLUBS – thrusters 95/65
SPADES – sumo deadlift high pull 95/65
HEARTS – box jumps 24/20
DIAMONDS – handstand pushups
ACES – 1:00 plank
JOKER – 400m run
K – 13
Q – 12
J – 11
Every other card is face value