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Warm-up

8:45 class = 3 Rounds of:
Samson Stretch 30 sec per side, 15 OH Squats,
15 Abmat Sit-ups, 15 Supermans
10:00 Newbies = 3 Rounds of:
Samson Stretch 20 sec per side, 10 Shoulder Triplet,
10 Supermans, 10 Abmat sit-ups

WOD

Cards -Using a deck of cards flip a card and everyone performs the # of reps on the card for the exercise assigned to that suit.  Face cards are worth 10 reps each, 2 jokers in the deck.   Next card is flipped once everyone completes the reps for the card.  This is not a timed WOD but there will be NO slacking….

8:45 class = Full Deck used (85 reps of each)
Hearts = Squats
Diamonds = Pull-ups
Spades = Box Jumps/Step-ups
Clubs = KettleBell Swings
Jokers = 30 Double Unders

10:00 Newbies =Deck without face cards (55 reps of each)
Hearts = Squats
Diamonds = Push-ups
Spades = Box Jumps/Step-ups
Clubs = KettleBell Swings
Jokers = 100 Jump Rope

Cool Down

Knee to chest
Cobra
Hamstring stretch