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Dynamic Mobility Warm-up
Then:
Deck Cards
Spades = Kettlebell Swing
Hearts = Snatch
Clubs = Cleans and Jerks
Diamonds = Deck Squats
Joker = 20x Donkey Kick Burpees/Lateral Burpees
2 = 4
3 = 6
4 = 8
5 = 10
6 = 12
7 = 14
8 = 16
9 = 18
10 = 20
Jack/10 = 20
Queen/10 = 20
King/10 = 20
Ace/11 = 22
As many reps in 45 minutes
Then:
Cool down and stretch

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Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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