Kettlebell – Friday, December 8th, 2017

Warm Up

10 min

– 3/3 halos

– 5 pullovers

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

– 50’ side shuffle down and back

 

Skill/Strength

10 min

– 1 military press per arm

– 2 military presses per arm

– 3 military presses per arm

Repeat ladder until time cap.

 

Conditioning

20 min AMRAP

– 150 m row

– 15 Russian swings (24/16 kg)

– 5 box overs (30”)

– 15 goblet squats

– 15 lateral pvc jumps

– 5/5 cleans

– 1 crawl under 20” bar

– 50’ run back