Kettlebell – Friday, November 24th, 2017

Warm Up

10 min

– 1/1 Turkish get up to hand

– 5/5 dead bugs

– 10 hand-to-hand swings

– 30 s dead hang

 

Strength/Skill

12 min AMRAP for quality.

– 1 bottoms up clean + 1 press per arm.

Add 1 press per arm each round up to 3.  Can increase load.

– 1/1 20 s one-arm plank

 

Conditioning

12 min AMRAP

– 50 Russian swings

– 40 weighted box step ups (24/20)

– 30 push-ups (box push-ups)

– 20 box dips

– 10 goblet squats