5:00 deck of cards:
Hearts: jumping jacks
Diamonds: mountain climbers
Spades: burpees
Clubs: sit ups
Jokers: 200m run
10:00 cap:
1. Banded bully 2:00/
2. Perfect Kip swings 3x 10
Back Squat; build, then 6x 2 @ 80%
For time, in partners [20:00 cap]:
100 Overhead walking lunges (45/25)
400m ball run*
80 Dumbbell snatch, alternating (50/35)
400m ball run*
60 pull ups
400m ball run*
40 Ring dips
*together partners must complete 400m run with a ball, and only one partner may run at a time. meaning ideally, each partner will complete 200m run, while the other partner waits for them to return (relay style).