Kettlebell – Friday, September 29th, 2017

Warm Up – 10 min

– 3/3 halos

– 3 walkouts with shoulder taps

– 6 goblet squats (hold 3rd rep at bottom)

– flexed arm hang

 

Skill/Strength – 12 min

– 4/4 one hand power swings

– 8/8 one hand swings

– 1/1 x 8 one hand swings (swing switch between each)

 

Conditioning – 16 min AMRAP

– 50′ carry of 6 objects*

– 10 push-ups

* Each person gets 2×24 kg kettlebells, 16 kg kettlebell, 2×25# plates, 20# wall ball. Objects can be carried in as many or as few trips as desired.  Push-ups are performed each time the 6 objects are moved 50′.