10-28-16 Friday

Skill:

Ladder Drills
-Sprints
-Slide Step
-Wide Hop
-Heismam
X3 Rounds
(complete all 3rounds before moving on to the next workout)

Strength:

1. KB Slingshot 3sx8r/side
2. KB Racked Reverse Lunges 3sx8r/leg
3. KB Suitecase Row 3sx8r/side

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:

In teams of 2 complete 5 rounds each of the following:
Partner A
3 KB snatches
6 KB windmills
9 KB rack squats
Partner B
3 – 20 yd shuttle sprints (6x down and back)
1 partner goes through full complex on both sides while the other performs 20 yd shuttle sprints

 

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