MOBILITY & WARM UP
12 Minute Running Clock for Quality
10 Alternate Samson Stretch
20 Slow Air Squats
30 Jump Rope
20 Sit Ups
10 Superman hold
MOBILITY & SKILLS
Object Turkish Get Up 4×5 x side
Object Windmill 4x 3 x side
CONDITIONING
“THE QUINN OF SPADES”
AMRAP 20 minutes.
Pull a random card and perform the number of reps of the corresponding movement for that card.
- Hearts = Push-Ups
- Spades = Zercher Squat
- Diamonds = V-Ups
- Clubs = Unbroken Double Unders
- Jokers = 15 Burpees
Where:
Aces = 1 Rep
Jack = 11 Reps
Quinn = 12 REps
King = 13 Reps
Start a 20-minute clock and immediately pull a random card from the deck. Perform the number of reps of the corresponding movement for that card. For example, if you draw 7 of Spades, perform 7 Zercher Squats. Draw another card and perform the corresponding movements as many rounds as possible in 20 minutes.
