Abs (10min):
100 sit-ups
1-minute plank
100 Crunches
1-minute plank
25min:
Ace- Run the Ladder (Jungle Gym)
King- Pull-ups to fail or jumping pull-ups to fail
Queen- 7 Turkish Get-ups each
Jack- Farmers Walk 100m
Diamond- Diamond Pushups
Hearts- Tricep Side rise
Spades- Tricep Extensions OH
Clubs- up-downs x5
Joker- 100 situps
25min:
Ace- 150 jump rope + 15 burpees
King- Bear Crawl 60m
Queen- 15 grasshoppers
Jack- Sprint 400m
Diamond- x6= meters to skip
Hearts- x6= meters to short stride run
Spades- x6= meters to long stride run
Clubs- x6= meters to side shuffle
Joker- 25 burpees
Trainer: Regan
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