Kettlebell – Friday, April 26th, 2019

Warm Up

10 min

  • 4/4 halos
  • 4 goblet squats (hold last rep 20-30 s)
  • 8 ring rows
  • 4/4 dead bugs
  • 4 inch worms
  • 100’ side shuffle

Strength/Skill

9 min EMOM, 3x, can increase load.

Min 1 – 3/3 seated Z presses

Min 2 – 3/3 half kneeling presses

Min 3 – 3/3 strict presses

Conditioning

3 min AMRAP

  • 8 Russian swings (24/20 kg)
  • 8 burpees

Rest 1 min

3 min AMRAP

  • 8 Russian swings
  • 8 goblet squats

Rest 1 min

3 min AMRAP

  • 8 Russian swings
  • 8 box jumps (24/20)