09-12-16 Monday

Skill:

1. Active Chest Pull to floor
2. Quadruped Shoulder Rotation
3. Wrist Mobility
4. Arm reach with rotation

Please check out this video for all the movements:

Strength:

1. KB Halo 3sx8r/side
2. BB Clean Pulls 3sx6r (90% of what your best weight for BB Cleans)
3. BB Power Cleans (80% of your BB Clean Pulls)

Please go to this website to view all the exercises that we will be doing throughout the next month. http://kettlebellsworkouts.com/kettlebell-exercises/

Conditioning:

12 Days of September

1 Lap
2 KB Suitecase DL
3 Pullups
4 Burpees
5 Box Jumps
6 HR Pushups
7 TRX Rollouts
8 KB GUSU + Press
9 KB American Swings
10 Plank Jacks
11 Wall Balls
12 KB Rack lunges/side

Start with 1 Lap then perform the next exercise while going back down the list. Continue that pattern until reaching the top. Ex: Perform 1 Lap, come back and do 2 KB Suitecase DL then 1 lap. Once you return perform 3 Pullups followed by 2 KB Suitecase DL and 1 Lap. Continue the pattern until completing all 12 exercises from list.

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