12-02-16 Friday

Skill: Mobility led by trainer

Strength:

1. KB Sit-up and Press (similar to GUSU and press) 3sx10r
2. KB Racked Squat 3sx8r
3. KB Racked Reverse Lunge 3sx8r/side

D. 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- 26 Minute AMRAP

Partner A performs 1 Lap/140m Farmer’s Carry
Partner B does AMRAP KB Hang Power Cleans + Press until A gets back.
Switch and repeat. (score is reps of kb hang power clean and jerks) (Each person only walks once and C and P’s once)

Partner A performs 1 Lap/140m Farmer’s Carry
Partner B does AMRAP KB Rack squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each squat = 1 pt

Partner A performs 1 Lap/140m Farmer’s Carry
Partner B does AMRAP Single Jump Rope
Switch and repeat. 20 Single Jumps= 1 pt, round down.

Partner A performs 1 Lap/140m Farmer’s Carry
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continue until 26 minute cap. Keep score and whoever has the most points at the end is the winner!! But you are all winners already!!

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