WARM UP:
2 rounds of : 20 Second Couch Stretch; 5 Kip Swings; 5 Inch Worms; 50 M Butt Kickers; 50 M High Knees; then with the PVC Pipe : 30 Pass Throughs; 30 Back Squats; 30 Front Squats; 30 Over Head Squats
SKILL:
Back Squats: 5 x 5
WOD: Hell Deck: 20 Minute time cap
Remove all the face cards from a deck of cards and use the numbers of each Suit to represent the number of reps you have to do of each of the following movements, where each suit is as follows:
Hearts: Back Squats
Clubs: Front Squats
Diamonds: DeadLifts
Spades: Press
Rx: 100/95 M; 85/ 75 pounds W
