09-16-16 Friday

Skill:

1. Kossack Squats
2. Rotation Lunge & Twist
3. Duck Walks
4. Light Goodmornings or RDLs

Please check out this video for all the movements:

Strength:

1. KB Halo 3sx8r/side
2. KB Single Arm Sit up 3sx6r/side
3. BB Thrusters 3sx5r (80% of best weight)

**work up to 80% of best weight then do all sets at that weight**

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:

With a partner complete:

Buy In: MB Partner Sit Ups X100 Combined

A: 30 KBS / B: high plank
A: 20 double KB Cleans / B: dead hang from pull-up bar
A: 10 rack squats / B: handstand/pike hold
X 3 Rounds each

Cash Out: Partner Bag Push Around Track

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