Kettlebell – Friday, November 2nd, 2018

Warm Up

10 min

3/3 bottoms up presses

6/6 partial Turkish get up, tall sit to windmill

30 s hang

6/6 active straight leg raises

 

Strength/Skill

12 min EMOM, 3x – variety carries

Min 1 – barbell suitcase carry

Min 2 – heavy sandbag or dead ball carry

Min 3 – heavy kettlebell farmer carry

Min 4 – banded pvc overhead carry

 

Conditioning

12 min AMRAP – 2, 4, 6, 8, 10, alternating with a partner

4 min – Russian swings (28/20 kg)

4 min – bounding long jumps

4 min – goblet squats