12/31/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to finish up the year with our nice HIIT training workout.  40 seconds of work with 10 seconds to switch stations.  It will be a good full body go..  Remember and reflect on the past year. We've all had personal triumphs and shortfalls, always keep striving to attain your goals.  Happy New Year!!

3-5 rounds

40 on / 10 off

Airdyne bike
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat
Kettlebell swings
BB Snap Down
AB wheel

Cool down, have a nice day.. El Rey always..

12/30/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight workout.  Tough day on the shoulders and posterior chain yesterday.  Today is a good, but still challenging training session,  Set the clock for 20 minutes and go like hell.  AMRAP in the 20 minute time frame.

20 minutes AMRAP

5 Box Jump
10 SEAL push-ups
5 pull-ups
10 Battling Rope slams
5 dips

Finisher:

3 sets of 15 Barbell Squats w/ bodyweight on the bar. (i.e. you weigh 150lbs , you squat 150lbs)

Cool down, have a nice day.. El Rey always.. 

12/29/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to suspend SEAL Sunday, and hit a Long Cycle Clean and Jerk training session.  Open up those hips and warm up that posterior chain prior to beginning.  2 Rounds : 1 with doubles and 1 with a single.  Get 'er done!!

5 sets of 10 reps LCCJ with double kettlebells
(rest 60-90 seconds in between sets)

2 sets of 25 reps with a single kettlebell (25L/25R No rest)
(Rest 90 seconds in between sets)

Cool down, have a nice day..  El Rey always.. 

12/28/13

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do HIIT training. Tabata protocol. Give 100% during each set. There is no shame in being shot after each full round. That's what happens when you push yourself. Only you know if you have given your all. So get after it.

20 seconds on 10 seconds off for 8 rounds

Star jumps
BB High knees
BB Spins
BB Snap Downs
Full sit up

Cool down, have a nice day..  El Rey always..

12/27/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a power and endurance session using barbells.  It is essential that you keep your form.  Once your form breaks down, you have the potential for injury so be mindful.  Quality over speed...

3 rounds ( Rest 2 minutes in between rounds)

25 Medicine Ball smashes
50 Band curls
25 Hang cleans
25 Chain back extensions

3 sets

5 Chin ups
10 Barbell shoulder press
10 Barbell row

Cool down, have a nice day... El Rey always.. 

FIST 2013

FIST 2013

It was a great year at FIST!! Here's to 2014!!

12/26/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is your own body weight, and a kettlebell.  Time to work off some that Christmas Cheer.. Jumping jacks are one of the sneaky hard exercises that really forces your whole body to work. Try and do this with as little rest as possible.

10 rounds

1 minute jumping jacks or high knees
20 swings
20 push ups
20 thrusters 10L / 10 R

Cool down, have a nice day.. El Rey always... 

12/25/13

A FIST holiday tradition..  Rest day.. Regardless of your religious beliefs, take today and reflect on the important things of your life... Family (pets included) and friends.. As Tiny Tim says, "God Bless us, every one."

Twas the day before Christmas and all through the house
Not a creature was stirring,
Except the dedicated people who train at FIST.
While people were all snug in their beds
Those at FIST were pressing stuff over their heads.
I, with my stop watch and kettlebell in hand
Had slugged down some coffee so I could lead this band.
When out on the lawn there arose such a clatter
People in the neighborhood knew what was the matter
It was the pushing of a sled by the nuts from FIST
Rocking their morning workout, "They must have lost their wits!"
So come and join us for fun and bells,
I promise it won't be living hell.
So to all of my FIST family,
I just have to say,
"Always workout hard,
Cool down and have a nice day.."

El Rey always... 

12/24/13

Warmup with joint mobility, dynamic movement, and foam roller.  Twas the day before Christmas.. Great time to get together with the FIST family and rip out some training.  This is a one round chipper.  Focus on quality reps with form rather than speed.  Power through and remained focused.  This is a sneaky hard session.  Enjoy..


24 swings
24 push ups
24 squat thrusts
24 lunges ( 24 each leg)
24 rows (24 each arm)
24 Figure 8 / Static hold
24 Snatches (24 each arm)
24 plank jumping jacks
24 swings

Cool down, have a nice day...  El Rey always.. 

12/23/13

Happy Birthday Mom!!  Today we are going to perform the 12 days of Christmas with the Bulgarian Body Bag... You perform it like the song.. 1st day 1 Jump squat.. 2nd day 2 Upright row 1 Jump squat.. etc.. Any questions about Bulgarian Bag movements, watch this video. http://animoto.com/play/orGrX1Uw9Y2kdLKzwamwNA

On the twelve days of Christmas my true love gave to me..

12 Star jumps
11 Push ups
10 Shoulder presses
9 Hammer Curls
8 Spins from the knees 4L / 4R
7 Good morning bends
6 Arm throw per side
5 BBB Burpess
4 Lunges per side
3 Snap downs
2 Upright Row
1 BBB jump squat

Oh.. and 77 burpees..

Cool down, have a nice day... El Rey always..

12/22/13

SEAL Sunday # 68... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.

Cool down, have a nice day... El Rey always.. 

12/21/13

Today we are going to hit an EMOTM training session.  But first, as always, warmup with joint mobility, dynamic movement, and foam roller.  This is a simple and effective session, with a twist. 

*** Every 3rd minute, you have to do 75 battling rope jumping jacks***
So, perform 2 sets of the exercises below, then 1 set of BRJJ.. Repeat the sequence..

EMOTM for 21 minutes ( see above)

5 Double bent over row
3 Double lunge left
3 Double lunge right
5 Double push press

Cool down, have a nice day... El Rey always..

12/20/13

Yoga with Esther..  Great bridge sequence.. Tough but feels great..

http://www.youtube.com/watch?v=lvCiVsER-Cs

Namaste.. El Rey always..

12/19/13

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the cards.. EL 52 Card flip.. So make sure you are good and warmed up and get after it..

EL D Card Flip

Hearts = Plate Clean and Press
Diamonds = Full Sit Up
Spades = Plate Jump Squats
Clubs = Seal Push Ups

Joker #1 = 100 mountain climbers
Joker #2 = 100 Sit outs

Cool down, have a nice day..  El Rey always..

12/18/13

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to use the TRX suspension trainer for an all bodyweight training session.  5 exercises of 10 reps each for 10 sets with no rest.  Give yourself some transition time with the TRX but really push your pace.  Try and crush this as quickly, effectively, and efficiently as possible. 

10 reps of each for 10 sets

Deltoid flyes
Curls / Tricep Extensions
Pistol squats
Saw Pikes
Knee Tucks

Cool down, have a nice day..  El Rey always..

 

12/17/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school kettlebell strength and conditioning training session.  Short 30 second bursts with 10 second breaks in a tough and challenging interval workout.  Get a good warmup and get after it.

5 rounds

30 seconds on / 10 seconds off

Sumo / upright row
Thruster L
Thruster R
2 Handed swing
Goblet squat
Hi-Pull L
Hi-Pull R
Press L
Press R
Squat Thrust

Cool down, have a nice day... El Rey always..

12/16/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to the dungeon and hitting a simple effective strength and conditioning session.  Two exercises.  Turkish Get Ups for strength, stability, and balance, and burpees for conditioning .  We are going to do it in ladder form up to 10.  Just one set, believe me, that'll be plenty reps..

1-10
Turkish Get Ups / Burpees
1 TGU L/ 1 TGU R / 1 Burpee
2 TGU L / 2 TGU R / 2 Burpee
Etc..

Cool down, have a nice day... El Rey always..

12/15/13

SEAL Sunday # 67... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.

Cool down, have a nice day... El Rey always..

12/14/13

Warmup with joint mobility, dynamic movement, and foam roller.  Get those joint greased.. It's getting cold outside.  Today we are going to work a tabata session.  20 seconds on 10 seconds off for 8 sets.  We haven't jammed out one of these in a while.  We are going to mix bodyweight and plates together to make a killer training session.  Get after it today!!!

20 seconds on / 10 seconds off for 8 sets

Plate triple crush
Seal Push ups / plate rows
Plate squats
Mountain climber / crunch
SCDL
Gorilla Jacks / Plate high knees

Cool down, have a nice day... El Rey always.. 

12/13/13

Yoga...
http://www.youtube.com/watch?v=_L6vJvLefZg

Namaste... El Rey always..

12/12/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag.  Simple training format that we have done before it is very effective.  The good news is that there will be no running with the bag.  The bad news is that there will be PT in between BB sets.  It all adds up to good though in the end.  Train for the title!!

3-5 rounds
Take rest as needed in between sets.  Do not exceed 2 minutes.

20 spins 10L/10R
5 bb burpees
20 hammer curls
5 bb burpees
20 presses
5 bb burpees
20 jump squats
5 bb burpees
20 arm throw 10L/10R
5 bb burpees

Cool down, have a nice day.. El Rey always..

12/11/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the dungeon and do a heavy bag work out.  Just a little something different.  If you don't have access to a heavy bag, then you can shadow box with small hand weights or just shadow box.  It is tougher than you think.

6 rounds

2 minutes hitting the heavy bag
20 push ups
15 sit ups
10 squats thrusts
Rest 30-45 seconds

 Cool down, have a nice day.. El Rey always..

12/10/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a 5x5 strength day.  5 exercises 5 sets of 5 reps for each.  This is a nice old school gym type work out.  If you have a partner, it is even better.  Just alternate sets.  Make sure that you are pushing yourself weight wise.  Moderate to challenging weights.

5 sets of 5 reps for each

Front Squat
Double Dead Clean
Double Jerk
Double Hi-Pull
Single Arm Dead Snatch (5L / 5R)

Cool down, have a nice day.. El Rey always..

12/9/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a 20 minute go with as many rounds as possible.  I like these because you really can push yourself.  Just you against the clock.  Of course, we don't sacrifice technique and form to get the reps.. Make sure that you  are doing things the correct way to avoid injury.

20 minutes AMRAP

45 second airdyne bike sprint
5 Barbell bent over rows
5 Pull ups (use assistance if needed)
10 Barbell push press
10 sledge smashes 5L/5R

 Cool down, have a nice day.. El Rey always..

12/8/13

SEAL Sunday # 66... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.

Cool down, have a nice day.. El Rey always..

12/7/13

Remember the fallen on December 7, 1941 in Pearl Harbor.  Always salute those who protect our way of life.  Thank you Men and Women of the US Armed Forces.

Warm up with joint mobility, dynamic movement, and foam roller.  Good mix up today.. We are going to be using clubbells and kettlebells today. Clubs and kettlebells for time for a great strength and conditioning combination. 

4 rounds

rest 2 minutes in between rounds

30 seconds clubbell pullover/squat
1 minute swings
30 seconds clubbell thrusters
1 minute double cleans (moderate weight)
30 seconds halos
1 minute single arm jerks
30 seconds clubbell front swing
1 minute suitcase dead lift

Cool down, have a nice day... El Rey always..

12/6/17

Yoga... with Esther..  More hip release..

http://www.youtube.com/watch?v=9lUqo5Qceh0

Namaste..  El Rey always..

12/5/13

Warmup with joint mobility, dynamic movement, and foam roller. Make sure you grease those joints.  It is essential to avoid injury and to prepare your body for what is to transpire in your workout.  We are going to use the Bulgarian Bag today.  It is one of my favorite tools to train.  If you don't have access to a BB, you can substitute a gym plate or kettlebell.  We are going to go up and down the ladder.

1-10 and then 10-1

1 rep through, then 2 reps, then 3 reps etc.. when you finish the 10th round rest 1 minute and go back down.

bent over row
overhead squats
snap downs
press
donut swings
hammer curls
burpees

Cool down, have a nice day... El Rey always..

12/4/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight workout.  Several rounds of running, pushing and pulling.  Sometimes, these are the most challenging.  Always focus on form rather than speed.  If you have to rest, take it.. Crappy reps = crappy results..  If its this can be completed on a treadmill as well.  Be safe if you're outside running in the dark.

5 rounds

Run 500m 
50 squats
50 push ups
50 flutter kicks
50 dips

Then run 400m and 40 reps of each exercise, 300m and 30 reps, 200m and 20 reps, and finally 100m and 10 reps.

Cool down, have a nice day..  El Rey always...

Rope Finisher

Rope Finisher

12/3/13

Warmup with joint mobility, dynamic movement, and foam roller.  The good news is MORE Birthday Burpees today!! Only 14 so don't panic.. Today we are going to focus on the swing and use that for the basis of our training session.  Steve Maxwell goes through how to get through the proper form on the swing.  http://www.youtube.com/watch?v=9aMCIzIVmzc This is a great muscular endurance and fat burning movement.

5 sets

20 2 hand swings
20 Cossack squats 10L/10R
20 2 hand swings
20 goblet thrusters
20 2 handed swings

Cool down, have a nice day.. El Rey always..

12/2/13

Warm up with joint mobility, dynamic movement, and foam roller.  After today's Birthday Burpees 38+1 for Aunt Marion, today is a good solid strength day.  Simple 3 movement workout.  Make sure that you really hit the roller well.  We are going to do dead lifts, box jumps, and mountain climbers.  Dead lifts are essential for anyone that wants to build strength through the core, develop grip strength, put on muscle mass, and gain power through the hips.  So for explosive athletes, this is a must do.  Proper form is also paramount.

10 sets

Rest 60-90 seconds in between sets

3-5 Dead Lifts
7 box jumps
30 mountain climbers

Cool down, have a nice day.. El Rey always..

12/1/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today is FIST family member Uncle Bs birthday.. 48 + 1 burpees to start. May as well make it an even 50.  So in his honor we will be doing one his favorite workouts.  It is the El Rey Snatch workout.  15 seconds of work 15 seconds of rest for 48 + 1 (49) sets.  Try and get max reps in 15 seconds.  Rest.. Then switch arms.  Lots of volume.  So make sure you are all warmed up and ready to go.


15 seconds on / 15 seconds off
49 sets

single arm snatch
(moderate weight)

Cool down have a nice day.. El Rey always..

11/30/13

Warmup with joint mobility, dynamic movement and foam roller.  Today we we are going to hit a body weight EMOTM workout.  4 periods of  7 minutes with no rest in between. This is tough conditioning session.  To make it more interesting, you have to add 2 reps to each exercise after each minute.  For example : 1st minute 3 push ups.. next minute 5 push ups.. then 7.. etc..  So get rolled out and get ready to crush it.
 
Period #1
( Remember +2 after each minute)

3 Seal push-ups
6 sit-outs
5 squats

Period #2

5 Burpees

Period #3

10 split jumps
5 sit-ups

Period #4

10 gorilla jacks
5 push-ups

Cool down, have a nice day.. El Rey always..

 

11/29/13

After yesterday's full body assault, a much needed yoga day.. Mellow yoga with Melissa..

http://www.youtube.com/watch?v=nj6r1-AncjA&feature=c4-overview&list=UU2ZEmNa1Q2yottu4fn3Ok7Q

Namaste.. El Rey always..

11/28/13

Happy Thanksgiving!!! Today we work, and then we feast!! Fun, Family, Food, and Football.  It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session.  We are going to hit a Bulgarian Bag session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 


8 rounds +21 extra mystery reps = 1621 (roughly the first year of Thanksgiving)

20 spins
20 hammer curls
20 push-ups
20 press
20 snap downs
20 halos
20 arm throws
20 good mornings
20 swing squat
20 bent over rows

Cool down, have a nice day.. El Rey always..

11/27/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short rep and high set training session.  Take rest as needed but push yourself to just bang this out.  Increase weight after 3 sets in a light-medium-heavy format, then work your way back down from heavy-medium-light.  Gotta get ready to give thanks and make sure the metabolism is ready for the turkey and pumpkin pie tomorrow.. ;-)


5 sets :

6 reps Double Dead Kettlebell Cleans - Light
8 clap push ups
4 reps Double Dead Kettlebell Cleans - Medium
6 clap push ups
2 reps Double Dead Kettlebell Cleans - Heavy
4 clap push ups

Extra credit:
5-10 handstand push ups

Cool down, have a nice day... El Rey always.. 

11/26/13

Warmup with joint mobility, dynamic movement, foam roller.  Today we are going hit a chipper.  But first we have to warmup with some Birthday Burpees for for FIST Family member GOV!! One long round of multiple exercises with tons of volume.  This is a great strength and conditioning go.  Focus getting the most out of each rep.  Your improvement is directly related to your effort.  So get after it.  Leave it all in the gym so the game, competition, match, or test is easy... Crush it today!!!

1 Round

100 Kettlebell Lunges (50 L / 50 R)
10 Triple Crush
90 Swings
20 Full Sit-Ups
80 Rows (40R / 40L)
30 Push-Ups
70 Mountain Climbers
40 Russian Twist  
60 Sumo / Upright row
50 Snatch (25L / 25R)

Cool down, have a nice day..  El Rey always...

11/25/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today is going to be a conditioning workout.  20 minutes of a short circuit, as many rounds as you can.  I love these types of workouts, it is a mental test.  You should be completely spent at the end of the 20 minutes because you have given every ounce of energy you have to get that last rep.  So give everything that you have, its only 20 minutes..

20 minutes amrap

5 thrusters left
5 thrusters right
5 chin ups
10 seal push ups
15 sit ups

Cool down, have a nice day..  El Rey always..

11/24/13

Warm up with joint mobility, dynamic movement, and foam roller. Today, in lieu of SEAL Sunday, we are going to participate in the Dan Falco Memorial BYAA Gator Run.  Dan was a BYAA wrestler for our township, and he tragically passed away when he was just 15.  We honor his memory every year at BYAA Wrestling with our annual Gator Run.  It is 3 miles.  We always add a twist.  Just as Dan would've said, "Go hard or go home." So some of my FIST Family will be joining me, and we will be Team FIST farmers carrying for the 3 miles.

Cool down, have a nice day..   El Rey always...

11/23/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a  Bulgarian Bag Training session.  Power and conditioning all rolled into one.  Timed sets of as many reps as possible during each segment.  These mini workouts or "matches" mimic actual competition conditions.  Especially with the bag. So get a good sweat going and get after it.  The timing is up to you.  We are going to go for 2-3 rounds of 3 minutes per period.

Period 1

6 reps of Jumping over the bag laterally, into a burpee
10 reps of BB Arm throw spin combos
10 push ups on the bag

Period 2
30 high knees with bag on your shoulders
10 spins left
10 spins right
10 bent over rows

Period 3
10 snap downs
10 BB halos
10 jump squats
10 arm throw

Cool down, have a nice day..  El Rey always..

11/22/13

Yoga.. Good yoga flow...

http://www.youtube.com/watch?v=gw51-WHaD_A

Namaste.. El Rey always..

11/21/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a timed circuit.  30 seconds of work followed by a 10 second rest/shift.  Continuing with the the heavy volume theme for the week.  Push hard and make sure that you are getting your reps.  We want to get stronger, faster, more flexible one rep at  a time.  So push hard.

5 rounds

30 seconds on / 10 seconds off

Snatch L
Snatch R
Ropes
Ukrainian Dead Lift
Burpee pull ups
Box jumps
Medicine ball smashes
Clubbell halos
Ab wheels

Cool down, have a nice day.. El Rey always..

11/20/13

Warmup with joint mobility, dynamic movement, and foam roller.  After yesterday's prodigious volume, we are going to hit a strength session today.  Simple and effective.  If you don't have a back/ham bench, no worries, do good morning bends instead with a Bulgarian Bag or a plate.  Short reps with a touch of conditioning.  Heavy weight.

10 rounds

2 Heavy Turkish get ups R
2 Heavy Turkish get ups L
10 chain back extensions
100 jump ropes

Cool down, have a nice day.. El Rey always..

11/19/13

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a 3 movement training session.  Lots of volume.  Terrific team or you go / I go training session.  The caveat is that you can NOT move on to the next exercise, until you complete all of the reps on the current one.  It is a great mental and physical test.

100 Double Kettlebell Thrusters
100 SCDL
100 Sit-ups
100 Russian Twists

Cool down, have a nice day..  El Rey always..

11/18/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight conditioning blast.  Simple exercises in an AMRAP format.  So really push yourself.  All you need is a pull up bar, dip station, and some space.  Get a good warmup and then hit it..

20 minutes as many rounds as possible

5 pull ups
10 dips
10 sit-outs
10 push ups
5 tuck jumps

Cool down, have a nice day..  El Rey always..

11/17/13

SEAL Sunday # 65... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.

Cool down, have a nice day.. El Rey always..

11/16/13

Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit everyone's favorite workout of all time.  The EL D Card flip.  It's really simple, get a deck of cards and pick 4 exercises.  Flip each card and each suit corresponds to an exercise.  Each number corresponds to the amount of reps you must do for said exercise.  Face cards are 10 reps, Aces are 11 reps.  Jokers are 100 reps.  It is a great endurance and mental test.  Enjoy.

EL D Card Flip

Hearts = Sumo squat / Upright Row
Diamonds = SEAL Push ups
Spades = Goblet press
Clubs = Plank jacks

Joker #1 = 100 mountain climbers
Joker #2 = 100 swings

Cool down have a nice day..  El Rey always..

11/15/13

Rest day... Enjoy..

El Rey always..

11/14/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a HIIT workout with the Bulgarian Bag.  30 seconds of work and 15 seconds of rest.  Several different exercises to give us a full body training session.  Get a good warmup and get after it... 

3 Rounds

30 seconds on / 15 seconds off

Snap downs
High knees
Arm throw L
Arm throw R
Donut swing
Power snatch
Hammer curl
Hi-pull

Cool down, have a nice day...  El Rey always..