WARM-UP

3-6 rounds of Body Flow video

---

CONDITIONING

“KB/DB Four Card Roulette”

E4MOM x13 = 52min

Flip 4 cards:

1st card= Burpee
2nd card= KBS or DB Swing
3rd card= Goblet Squat
4th card= KB/DB Snatch

J=11
Q= 12
K= 13
A= 14

Work these as intervals and rest the remaining time from 4 minute.

Tailoring options:

J, Q, K, A = 10 reps
Goblet squat—> air squat

For this one, you need a deck of cards. Flip 4 cards from the deck. Number of the card equals the rep scheme for each movement. For example: you flip 7 of Spades, Jack of Hearts, 3 of Clubs and King of Diamonds.

Your first 4-minute interval would be
7 Burpee + 11 KBS +3 Goblet Squat + KB/DB Snatch

Work these intervals with RPE 3 to 4

---

COOL DOWN

3-6 rounds of Body Flow