Kettlebell – Friday, July 7th, 2017

Warm Up

8 min, light kettlebell

– 3/3 partial Turkish get up to sit

– 3/3 dead bugs

– 5/5 half kneeling military presses

– 5 goblet squats (hold last rep 15s in bottom)

 

Skill/Strength

12 min

– 3/3 double kettlebell single leg deadlifts

– 5 double kettlebell cleans

– 5/5 bird dogs

Can increase load on deadlifts and cleans.

 

Conditioning

10 min AMRAP

– 20 Russian swings (28/20 kg)

– 10 ring rows (5 strict pull-ups)

– 30 s handstand hold (30 s handstand walk)