10-05-16 Wednesday

Skill:

Cone Drills
-U Drill
3 Rounds x 2 reps through
-Lateral Weave
3 Rounds x 20sec work
-Shuttle Run
x 3 Rounds

Strength:

1. KB Slingshot 3sx8r/side
2. BB Deadlift 3sx5r (80% of best weight)
**Work up to 80% then perform sets and reps at that weight
3. KB Russian Swings 3sx10r
** Superset the BB Deadlift with Russian Swings**

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:

Squats x50
Burpees x10
Sit-ups x40
Burpees x10
Lunges (alt.) x30
Burpees x10
KB Swings x20
Burpees x10
Bear Crawl x5 (trainer determine distance)
Burpees x10
KB Swings x20
Burpees x10
Lunges (alt.) x30
Burpees x10
Sit-ups x40
Burpees x10
Squats x50

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