SWOD

Back Squat
3 x 5 reps*
1 x AMRAP*

*Use 5-10 lbs more than last time. If first day on this program use 65% of 5RM.

WOD

20 minutes to build to a heavy Turkish Get-up on each side

……….

BURN

Squat Challenge: 40 Squats w/ weight

“Deck of Cards”

30 minute AMRAP of:
Hearts: Sit Kicks
Diamonds: Double Unders (or Squat Jacks)
Clubs: Ground to Half Burpee
Spades: Single-arm Slider Push-ups
Jokers:
1st – 100 Air Squats
2nd – 100 Weighted Flutter Kicks

Aces = 15 reps
Face cards = 10 Reps
2-10 = face value