11-21-16 Monday

Skill: Mobility led by trainer

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:

Fight Gone Bad
4 Rounds of (5) one-minute stations, for max reps. Rest one full minute after each round. Quick transition to next station:

:60s Wall Balls
:60s KB SDHP
:60s Box Jumps
:60s KB Push Press
:60s Hollow Rocks
:60s Rest
x4 Rounds

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