Kettlebell – Friday, December 1st, 2017

Warm Up

12 min

– Indian club pattern practice

– 3/3 bird dogs

– 5 pump stretches

– 7 narrow stance, slow squats

 

Skill/Strength

12 min – can increase load

– 5 3-point pvc hinges

– 5 power swings

– 10 Russian swings

 

Conditioning – Teams of 2

2 min each

– 100’ prowler push

– single kettlebell shoulder to overhead (24/16 kg)

– calorie row

– goblet squats (24/16 kg)

2 min rest, then repeat.