WARM-UP

3 rounds:
5 Kangaroo Squat
5 Russian Push-Up video
10 Hollow Rock
10 Arch Rock video

Gymnastics Shoulder Flow video

CONDITIONING

“Deck of Cards, KB/DB version”

This is a 52min workout. Flip a card from the deck on the minute and do the number of reps with wanted movement. Rest the remaining time from that minute.

Spades: Burpee
Hearts: KB/DB Swing  + Sit-Up
Clubs: Goblet Squat
Diamonds: DB/KB STOH (alternate “equal” to both arms)

Jacks = 11
Queens = 12
Kings = 13
Aces = 14

Tailoring Options:

Jacks, Queens, Kings and Aces with 10 reps. You can play this with a 30min version also.

Tailor the rep scheme to fit your loading!

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Thoracic Flow video