12-05-16 Monday

Skill:

Jump Rope Variations
30s Work/15s Rest x3 Rounds each

1. Single w/ both feet
2. Boxer Step – back & forth from left to right foot
3. Sprints/High knees

Strength:

1. KB Halo 3sx8r/side
2. KB SL Deadlift 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:

Tabata (30s work/15s rest)
1. Cone side shuffle
2. Sled Drag
3. Row machine
4. Battling Rope Russian Twists
5. Ball Slams with Jump
6. High Plank Box Walk overs
Complete each exercise x4 before moving onto the next
x2 Rounds

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