Warm up with some pull-ups and handstands, then throw in some curl iso holds after you finish the deck…
Put your time and feedback in the comments section below.
:: Movements ::
♣ = Double Squats w/Heavy Bag
♠ = Pull ups
♥ = Decline Push-ups
♦ = Ring Roll Outs
As usual, for more than one athlete, assign the suit to different exercises for each person. That way nobody ends up waiting on anyone else to perform an exercise. When a Diamond is drawn, each person does their specific Diamond movement.