WARM-UP:

200m Run

30 Sec Drills X2
Squat hold
Squats
Arm circles
Bar hang
Push ups
SLSU
Downward dog

SKILL:

Banded Monster walks

Forward + backwards 2 x 20

Side to side 2 x 20

WOD:

Partner Deck of Death (25 min)

Hearts: KB swings (24/16)
Diamonds: Push ups
Spades: K2E
Clubs: Goblet Squats ( 24/16 )
Joker 1- 400m run as team
Joker 2- 400m row each