Dynamic warm up using a lighter kettlebell than normal – swing, cleans, clean and press, halos, good mornings, then:-
Card Deck
To perform the card deck workout, start with a fully shuffled deck of playing cards (52 cards). All face cards (Jack, Queen, and King) have values of 10, Ace is low at a value of 1 (advanced go high at 14). The suit of the card dictates the exercise, the value of the card dictates the number of reps.
- Hearts – Kettlebell renegade rows (reps = per arm)
- Diamonds – Bodyweight squats
- Clubs – kettlebell single arm swings left
- Spades – Kettlebell single arm swings right
- Jokers – Sprawls or burpees x 15
Work through the whole deck until done.
Then:-
- 1 min kettlebell double arm swings
- 1min kettlebell Turkish get-ups
- 1 min Kettlebell presses
- 1 min Hindu push-ups
Eischens yoga