Kettlebell – Friday, October 20th, 2017

Warm Up – 9 min

– 5/5 one-arm band swings

– 5/5 one-arm swings

– 5 goblet squats (20-30s hold last rep)

– 5 pullovers

 

Strength/Skill – 12 min

40s work:20s rest

– Overhead carry left

– Overhead carry right

– Rack carry left

– Rack carry right

Repeat sequence until time cap.  Can increase load.

 

Conditioning – 4 rounds for max reps

2 min work (30s each):

– Russian swings (28/20 kg)

– Push ups

– Ball slam (50/30#)

– Squat jumps

2 min rest