Alternate between sets of pull-ups, push-ups, and squats. 

Your reps will be determined by the card that you draw — numbered cards are worth that number in reps, face cards are worth 10 reps, and aces are worth 20. Time yourself and see how fast you can complete a full deck, or split a deck with your training partner and see who finishes first. The best part of this workout? A good shuffle guarantees you will never have exactly the same lift twice!

Get creative and mix in different grips on pull-ups and different styles of push-ups.

Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.

A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, and learn more about his strength and conditioning programs for wrestlers of all ages here.