11/17/12

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit El D's deck of cards with kettlebells.  Watch out for the jokers, they are 100 reps of two of his most diabolical exercises.  Also, every ace is 11 burpees.  Just a few changes in his blue print.  We will be doing 4 movements using the cards to give us the amount of reps per exercise.  Face cards are 10 reps, and each suit corresponds to a different exercise.  Pick your exercises wisely.

Hearts - 2 handed swings
Diamonds - goblet squats
Spades - triple crush
Clubs -figure 8s

Joker #1 - 100 sitouts
Joker #2 - 100 full body crunch

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