Kettlebell – Friday, September 2nd, 2016

Kettlebell Warm Up/Mobility Complex

2x (use a light bell):

– 5 halos per clockwise + counterclockwise in tall kneeling stance

– 5 goblet squats (last rep 30 s hold at bottom)

– 5 narrow squats (knees together, feet together)

– 5 kettlebell pullovers

– 5 crooked arm bar presses per arm

 

Kettlebell Military Press

2:00 clock

– 3 presses per arm x 3 sets

Last set is 3+ reps.  Start each set with your strong arm (not your stronger arm).

 

Kettlebell Conditioning – Swing-Row

11 min AMRAP

– 20 Russian 2H swings (light bell)

– 200 m row

– 10 Russian 2H swings (med bell)

– 200 m row

– 5 Russian 2H swings (heavy bell)

– 200 m row

 

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