Kettlebell – Friday, May 3rd, 2019

Warm Up

9 min

  • 3/3 bird dogs
  • 3/3 Turkish get up/kneeling windmill mobility
  • 3 bottoms up presses + 24’ bottoms up rack carry l/r
  • 30 banded penguin steps
  • 50’ skip + 50’ backward run

Skill/Strength

8 min EMOM

Min 1 – 4 double kettlebell mid-pulls + 2 cleans

Min 2 – 2 double kettlebell mid-pulls + 4 cleans

Conditioning

19 min

  • 57 calories row buy in, shared

AMRAP (push-ups and carries are completed together; other movements are shared)

  • 5 push-ups
  • 3-50’ suitcase carries
  • 62 Russian swings
  • 5 push-ups
  • 3-50’ suitcase carries
  • 62 goblet squats
  • 5 push-ups
  • 3-50’ suitcase carries
  • 62 single arm shoulder to overhead