10-31-16 Monday

Skill:

Line Drills:
– Horizontal Jumps
– Alt Line Drill
– Lateral Jumps
– Lateral Cross Jumps
X3 Round
15sec work/ 30sec rest
(Complete each movement for the 3 rounds before moving on to the next)

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:

500 Skips (Single Jump Rope)
– BB Roll-outs x30
– DB Renegade Rows x30
– KB Thrusters x30
400 Skips
– BB Roll-outs x25
– DB Renegade Rows x25
– KB Thrusters x25
300 Skips
– BB Roll-outs x20
– DB Renegade Rows x20
– KB Thrusters x20
200 Skips
– BB Roll-outs x15
– DB Renegade Rows x15
– KB Thrusters x15
100 Skips
– BB Roll-outs x10
– DB Renegade Rows x10
– KB Thrusters x10

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