Warm-up

1:00 Light Row
8/Side Spiderman Stretch
1:00 Light to Moderate Row
5/Side Cossack Squats
1:00 Moderate Row
:20/ Side Samson Stretch
1:00 Hard row
8/Side Suitcase Deadlifts

Conditioning:

Deck -o- Cards

Hearts = Russian Kettlebell Swings (44,35)
Diamonds = Abmat Situps
Spades = Reverse Lunge
Clubs = :30 Second Plank Regardless of Face Value

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