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.