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)
