Kettlebell, Friday, July 14th, 2017

Warm Up

8 min, light kettlebell

– 5 halos each direction

– 5 around the worlds each direction

– 5 active straight leg raises each leg

– 5 pullovers

– 5 hip bridges

 

Strength/Skill

12 min

Min 1 – 12 Russian swings, medium kettlebell

Min 2 – 6 Russian swings, heavy kettlebell

Min 3 – 3 Russian swings, challenge kettlebell

Min 4 – 30 s hardstyle plank

Repeat 2x.

 

Conditioning

13 min AMRAP

– 100′ shuttle run

– 50′ long jumps

– 5 jump/step overs (parallette, 12″, 20″, 24″, 30″)

– 50′ bear crawl

– 100′ heavy farmer carry