HEARTS=PULL UP (FULL OR JUMPING)
SPADES=GOBLET SQUATS
DIAMONDS= POWER CLEAN (MEN=40-60K WOMEN=20-40K)
CLUBS=RUN AND SQUAT JUMP
(50 YARDS =1 SO:2=100 + 2 JUMPS, 3=150+ 3 JUMPS , 4=200+ 4 JUMPS, ETC.)
BLACK FACE CARDS= 10 BURPEES
RED FACE CARDS= 30 FULL SIT UPS
FF
Speed Ball
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