Kettlebell – Friday, August 23rd, 2019

Warm Up

8 min

  • 4/4 halos
  • 8 goblet squats
  • 8 good mornings
  • 100’ side shuffle
  • 20-30 s bar hang


Strength/Skill

4x, 3 min clock

  • 3/3 banded single leg deadlifts
  • 3/3 double kettlebell single leg deadlifts (increasing load)
  • 5/5 dumbbell or heavy kettlebell renegade rows


Conditioning

6 min EMOM

Even – 10 Russian swings

Odd – 10 single arm push press

6 min EMOM

Even – 10 goblet squats

Odd – 30 s single arm rack carry

2 min – max distance farmer carry