Kettlebell – Friday, June 7th, 2019

Warm Up

9 min

  • 6 kettlebell pullovers
  • 6/6 steps l/r tall moving plank
  • 6 goblet squats (hold last rep 20-30 s)
  • 50’ skip + 50’ backward run
  • 30 s hang

Strength/Skill

10 min

  • Clean and press ladders, 1/1, 2/2, 3/3

Clean kb before each press. Use 5-7 rm sized kb.

Conditioning

12 min AMRAP

  • 24 heavy rope single unders
  • 12 Russian swings
  • 6 box jumps / step overs (24/20)
  • 3 dead balls over shoulder height bar