Kettlebell – Friday, January 18th, 2019

Warm Up

9 min

– 50’ forward + 50’ backward shuttle run

– 3/3 bench bird dogs

– 3/3 windmills

 

Strength/Skill

10 min EMOM

– 1 Turkish get up. Alternate sides each round. Can increase load.

 

Conditioning

15 min AMRAP with partner

– 30 Russian swings (24/16 kg)

– 15 (goblet squat + pass kb over 40” box)*

– 30 single kb push press

* partner A performs 1 goblet squat then passes kb over box to partner B