Warm up with some plyo push-ups and lunges, then throw in some human flags after you finish the deck…
Put your time and feedback in the comments section below…
:: Movements ::
♣ = Squats w/35# DB’s
♠ = Reverse Grip Chin-ups
♥ = Decline Push-ups
♦ = Dips
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.