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