Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks
WOD: Deck of Cards
30:00 As Many Reps As Possible
Shuffle up a deck of cards, including Jokers!
Face cards are 10, Aces are 11, numbered cards as valued.
Flip each card and perform the movement and the number of reps specified.
Get through as much of the deck as possible. If you finish it all before the 30:00 is up, then shuffle up again and keep going.
Hearts = Burpees
Diamonds = 4 ct Mountain Climbers (4 x card value)
Spades = Squats
Clubs = Pike Push ups
Jokers = Run 400m