11/10/11

Warmup with joint mobility and dynamic movement.  Today we will be using the deck of cards with the BBB.  Pick 5 exercises and flip the card.  Face cards are 10 reps, and aces are 11.  Whatever the last card is, that is what you finish your last 3 exercises with rep wise.  So you should get a total of 11 rounds of the 5 exercises you pick.  This is a tremendous endurance workout.  It is also mental.  Don't let the aces get you down, there are only 4 of them.. El Diablo will be flipping.  So be prepared for his "special" deck.

11 rounds (52 in a deck your last card is how you finish)

Snap downs
Thrusters
Hammer curls
Burpees
Donut swings

Finish up with 4 minutes of abs..

Cool down, have a nice day..