Kettlebell – Friday, September 22nd, 2017

Warm Up

8 min

– 1/1 partial Turkish get up to windmill position

– 30 s tall plank with slow shoulder taps (focus on keeping hips level)

– 20′ bear crawl + 20′ skip back

 

Skill/Strength

12 min

– 1 bottoms up clean + 1 bottoms up press L/R

– 1 bottoms up clean + 1 bottoms up squat L/R

Add 1 press and 1 squat each round up to 3.  Repeat ladder until time cap.

 

Conditioning

With a partner, complete 2 rounds for time:

– 16-80′ sled drags (40′ forward/40′ backward) (70/45#)

– 48 Russian swings (28/20 kg)

– 16-80′ prowler pushes (40′ down/back) (50/30#)

– 48 Russian swings