Kettlebell – Friday, February 2nd, 2018

Warm Up

8 min

– 3/3 plate halos (15/10#)

– 6/6 plate presses

– 100’ dbl plate OH carry

– 100’ dbl plate “hot lava” down & back

 

Strength/Skill

3x

– 5 banded Russian swings

– 10 overspeed eccentric swings (partner pushes kettlebell at the top of each swing)

+

4x

– 1 power swing every 15 s using 8 different kettlebells in ascending order.

 

Conditioning

12 min partner AMRAP (one person working at a time)

– 40 Russian swings

– 50’ carry – move 10 varied objects (including your swing kettlebell).  One person carries one or more objects, runs back to tag partner, etc. until all objects are moved 50’.