Suicide DoC

Spades: sprint 20x(card value) yards

Hearts: burpees

Clubs: throwing lunges (each side)

Diamonds: pushups

Completed in 24:17

I did it barefoot in the rain on the sandy beach of the lake behind my house. I set up cones every 10yds out to 50yds from the starting point, so for the higher card values I had to go back and forth, like a suicide. I was dogging it pretty much the whole way. Low energy today, maybe because of the sore throat. After 15 minutes of rest, I went back out and did:

Backpedal 10yds, sprint 10yds, L shuffle 10yds, turn to sprint 40yds

Backpedal 10yds, sprint 10yds, R shuffle 10yds, turn to sprint 40yds

Backpedal 10yds, sprint 10yds, L shuffle 10yds, reverse turn to sprint 40yds

Backpedal 10yds, sprint 10yds, R shuffle 10yds, reverse turn to sprint 40yds

300yd suicide (10, 0, 20, 0, 30, 0, 40, 0, 50, 0)

L-hang pullup, knee-tuck pullup, pullup, hanging rollup

Extra-thick bar:

L-hang pullup, knee-tuck pullup, pullup, hanging rollup

5 L-hang pullups, top 75% RoM, 5 knee-tuck pullups, top 50% RoM

Regular-thickness bars, parallel grip:

5x(L-hang chinup, 2 alternating hanging rollups)

10 upside-down hanging leg pumps

15 hanging leg raises