EXERCISES:  

Club – Sit-ups

Diamond – Jump squats (Fast Squats)

Heart – Swings 

Spade – V-Ups

King – burpees ( Russian twists)

Queen – Mountain Climbers 

Jack – Alt front/reverse lunge with oblique twist

Ace – Single Leg Deadlift (1 on each side)

Joker – See Coach

Equipment Needed: Deck of Card, Weight for Swings

Hero Challenge 

+ drink gallon of water