Kettlebell – Friday, September 15th, 2017

Warm Up

8 min

– 1/1 half Turkish get up (to sit)

– 5 pullovers

– 5 butterfly crawls forward and back

– 20 s active hang

 

Skill/Strength

10 min (alternate each movement with a partner)

– 1-20 s hardstyle plank

– 3 kettlebell deadlifts

– 5 Russian power swings

– 10 Russian swings with eccentric

 

Conditioning

12 min AMRAP

– 1-40′ prowler push (55/35)

– 5/5 push presses

– 9 ball slams

Add 1 prowler push each round