9/4/12

Warm up with joint mobility and dynamic movement.  After several days of pounding on the joints with kettlebells and weights, we are going to do a body weight day.  EL D card flip style.  Simply get a deck of cards pick 4 exercises, and go.  Face cards are 10 reps, aces are 11 reps.  Jokers are 100 reps in a row.. So beware the Joker...  It is a great workout developed by people behind bars.. So get a good warm up and get going!

EL D card flip..

Star jumps
Dive bomb or SEAL push ups
Speed skaters
Sit outs

Joker #1
Air squats
Joker #2
Squat thrusts

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