WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch
WOD A
DECK OF CARDS AMRAP
20 min AMRAP:
Spades: Goblet Squats / Odd object front or Zercher squat
Clubs: Push-ups
Diamonds: Sit-ups
Hearts: SA Dumbbell or KB Snatch / Odd object ground to overhead (alternate or 50/50)
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Draw a card from the deck and complete the # of reps required for the corresponding movement
Numbers 2 – 10: same # of reps
Jacks: 11 reps
Queens 12 reps
Kings: 13 reps
Aces: 14 reps
*Jokers: 15 Burpees
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Score is total reps completed in 20 mins, or just do it for fun and work hard for 20 minutes.
