09-21-16 Wednesday

Skill:

1. Ankle Mobility
2. Maximal Hip Spread
3. Single Leg Maximal Hip Spread
4. Hip Scoops to Russian Baby Maker

Please check out this video for all the movements:

Strength:

1. KB Goodmornings 3sx10r
2. BB Deadlifts 3sx6r (work up to 80% then perform 3 sets at the 80% weight)
3. KB Russian Swings 3sx10r

**Superset BB Deadlift with KB Russian Swings once you get to the correct weight for BB Deadlift**

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:

Buy In: 200 Skips
– 10 T2B
– 15 HR Push Ups
– 20 Squat Jumps
X 3 Rounds Before Moving On

Half Time: 5 Laps

– 20 TRX Rows
– 15 GUSU
– 10 Box Jumps
X3 Rounds Before Moving On

Cash Out: 200 Skips

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