6/19/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit with a touch of conditioning.  Heavy weight, short reps and high sets.  So get a good sweat going with your warmup and lets get started.  Remember, don't sacrifice form to go heavy.  Use a challenging weight, but always make sure that you are safe and in control.  Take rest as needed in between sets

 5 rounds

Rep range 3-5

heavy kettlebell lunges 3-5 per leg
heavy single kettlebell thruster 3-5 reps
chain pull ups 3-5 reps
8 ab wheel
100 jump rope skips

Cool down, have a nice day.. El Rey always.. Prayers for John and VCI.. 8600 to go..