Kettlebell – Friday, July 5th, 2019

Warm Up

8 min

  • 3/3 bench bird dogs
  • 6 slow bench push ups (3 counts each down & up)
  • 3/3 windmills
  • 6 goblet squats (hold last rep 20-30 s)

Strength/Skill

4x, 2:30 clock

  • 3 light power swings
  • 2 medium power swings
  • 1 heavy power swing
  • 1 weighted pull-up (or flexed arm hang for time)

Conditioning – 1776

Buy in – 17 box jumps (24/20), then

17 rounds

  • 7 snatches (alternate arms each round)
  • 6 walking lunge steps (opt 1-kb front rack, 2-bodyweight)