10/30/14

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit El D's deck of cards with the Bulgarian Bag.  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 - BB Press
Diamonds - Front Handle Spins
Spades - Clean and Front Squat
Clubs - Snap Downs

Joker #1 - 100 sit-outs 
Joker #2 - 100 flutter kicks

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