Kettlebell – Friday, November 9th, 2018

Warm Up

10 min

– 6 kettlebell pullovers

– 6 bodyweight hack squats

– 3 half kneeling presses + Turkish get up to floor L/R

– 30 s hang

 

Strength/Skill

12 min

– 3/3 double kettlebell single leg deadlifts

– 8/8 heavy dumbbell or kettlebell rows in quadruped

 

Conditioning

For time. Movements can be broken up as desired.

– 100 heavy rope single unders

– 50 goblet squats (28/20 kg)

– 50 single arm kb push press (24/16 kg)

– 50 mountain climbers

– 50 ring rows

– 100 Russian swings (28/20 kg)