Kettlebell – Friday, September 6th, 2019

Warm Up

8 min

  • 4/4 presses in half kneeling
  • 8 hop and sticks
  • 8 slow goblet squats (hold last rep 20-30 s)
  • 4 walkouts with shoulder taps
  • 40’ skip + 40’ backward jog

Strength/Skill

12 min

Odd – 1 Turkish get up. Alternate arms each round. Can increase load.

Even – 8 renegade rows

Conditioning – 14 min

30 s clock

2x

  • 10 Russian swings, light
  • 6 Russian swings, medium
  • 1-3 Russian swings, heavy

2 min asymmetric farmer carry with med and heavy kbs (switch at 1 min)

2x

  • 10 Russian swings, light
  • 6 Russian swings, medium
  • 1-3 Russian swings, heavy