Deck of Cards

Individual Warm-up:

Complete prior to class.

Group Warm-up:

Partner Row 1,500m alternate with:
10 Sit-ups, 12 Kettlebell Swings, 14 Back Extension


  • Are you getting enough protein in your diet?
  • Roll out: Shoulders & Upper Back

Skills & Technique: (Click below for links to more info)


Deck of Cards
Flip over playing cards one at a time.  
The suit represents the movement.
Hearts = Burpees
Diamonds = Sit-ups
Spades = Kettlebell Swing - you choose the weight
Clubs = Air Squats
The number on the card represents the number of reps. 
All face cards are 10 reps. 
Aces are 20 reps.
For time.
Time Limit: 20 Minutes