Kettlebell – Friday, September 21st, 2018

Warm Up

8 min

– 6 kettlebell pullovers

– 6/6 active straight leg raises

– 3/3 partial Turkish get ups to sit

– 3/3 wall windmills

 

Strength/Skill

6 rounds

1) 10 Russian swings with light kettlebell/30 s

2) 6 Russian swings with med-heavy kettlebell/30 s

3) 3 Russian swings with heavy/challenge kettlebell/30 s

 

Conditioning

Reps shared with a partner.  While one partner is working, the other partner must hang from a pull-up bar.

– 120 Russian swings (28/20 kg)

– 6 – 50’ backward bear crawls

– 90 goblet squats (28/20 kg)