Warm up:
Foam roll
10 L/R Quadriped external rotation
5 Pull ups
50 High knees
50 Mountain climbers
Football drills-my call
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Deck of cards: 40Min time cap
Face cars are 10 reps
Aces: 300M row
Jokers: 20 Bike cal
Diamonds: HR Push ups w/shoulder touch
Clubs: KB press (M-35,44,53, W-18,26,35)
Spades: Burpee box jumps
Hearts: Dips (Advance use dip bar)
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Cash out:
50 Weighted sit ups (M-60,80, W-40,50)
90Sec Plank