1/1/13

Happy New Year!!! Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to start off 2013 right with a great workout that incorporates 20 and 13. Focus on the hips, upper back, and lower back.  Today is another simple one.  Just use a plate.  Great grip, strength, conditioning, and endurance workout.  Lotsa bang for your buck.  Each lift will be followed by mountain climbers or gorilla jacks.

plate movement 20 reps
calisthenics 13 reps

2 rounds

clean and jerk
mountain climbers
squat
gorilla jacks
curl
mountain climber
tricep extension
gorilla jack
axe choppers
mountain climber
bent over row
gorilla jack
shoulder press
mountain climber
russian twist
gorilla jack
halo
mountain climber
lunge
gorilla jack

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