Warm up: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions
WoD: “Deck of Cards”
In teams of 1, 2, or 3:
Spades = DUs or x3 Singles
Diamonds = Grasshoppers (L+R = 2)
Clubs = Walking lunges (L+R = 2)
Hearts = Push press (95/65) a) 75/55 b) 65/45 (from ground)
Joker = 10 Total Deadlifts (275/190) for Team (set up a single or several bars in the corner for this)
Comp: Go heavier on the deads and push press. Maybe DUs x5?
MOB: Roll it all