Black Jack

Warm-Up
10-1 Team L Pull-ups
(complete 10 L Pull-ups then rest while your partner goes then repeat doing 9, etc.)

1)
Close Grip Pulldown + Seated Calf Raises
12 @ 170# / 20 raises
10 @ 210# / 20 raises
8 @ 220# / 15 raises
6 @ 240# / 15 raises

2)
Tabata
Standing Rope Pull
(Using the cabel system with the tricep rope attached stand in a squat position and pull the rope tight to your belly button as many times as possible in 20 seconds. Then rest 10 seconds - repeat 8 times for MAX Reps).

3)
21 T Bar Rows (90#)
21 Decline Sit-ups
21 Side Bends with 65# DB
18 T Bar Row
18 Decline Sit-Ups
18 Side Bends
15 T Bar Rows
15 Declint Sit-ups
15 Side Bends

BLACK JACK
7 ROUNDS OF
7 THRUSTERS (75#)
7 PULL-UPS
7 BURPEES