Workout For Sat Aug 24, 2019

Run 200 meters (once)
Then directly into:
3 rounds
5 box step ups
5 scapular pull ups
5 KB swings (light weight)
5 Burpee

Twisted cross
Frog pose
Banded shoulder (Banded Bully)
Foam roll lower back and hamstrings

Total Time

Teams of two Athletes
KB swings (hearts)
Burpee (diamonds)
Box Jumps (Spades)
Pull ups (Clubs)

200 meter run (Jokers)

Note: Teams can break up reps as they seem fit.
            A's = 11 reps