Kettlebell – Friday, December 7th, 2018

Warm Up

8 min, light kettlebell

– 8 goblet squats

– 4/4 halos

– 4/4 bird dogs

– 8 push ups

 

Strength/Skill

12 min EMOM

1) 30 s heavy farmer carry

2) 30 s heavy double kettlebell deadlift (sumo or suitcase style)

 

Conditioning

12 min AMRAP

– 12 calorie row

– 10 Russian swings (28/20 kg)

– 8 box jumps (24/20”)