Kettlebell – Friday, April 12th, 2019

Warm Up

8 min

  • 6 goblet squats (hold last rep 20-30 s)
  • 3/3 bird dogs
  • 6 pullovers
  • 6 long jumps
  • 3/3 Turkish get ups to sit
  • 100’ side shuffle

Strength/Skill

3x – 10 overspeed eccentric swings (alternate sets with a partner)

Then

6x – 1 power swing every 15 s using light, medium, then heavy kettlebell.

Conditioning

For time

1 Russian swing (24/16 kg)

1 goblet squat

1 dead ball slam (50/30#)

Add 1 rep per movement per round up to 10.