WARM-UP

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

Gymnastics Shoulder Flow video

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CONDITIONING

“Deck of Cards, bodyweight 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: Split Jumps + Jumping Jacks
Clubs: Air Squat +  Sit-Up 
Diamonds: Mountain Climber + Back Extension 

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.

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COOL DOWN

Thoracic Flow video