Warm-up:

Indoor run

Movement review and practice

Workout:

DECK OF CARDS!!

Movements:

Box Jump

Kettle Bell Swings

Kettle Bell High Pull (sumo-DLHP)

Jumping Step-ups, aka explosive step-ups (R+L=1)

Joker= 30 Burpee Tuck-Jumps, 3min time limit.

If kettle bell shortage, athlete will do barbell SDLHP and push-press w/45#(25#)