12-07-16 Wednesday

Skill:

Ladder Drill Variations

Down & Back = 1
x3 Rounds each

1. Two-Foot Run
2. Lateral Single Leg Hops – down & back each leg
3. Straddle Squat Hops

Strength:

1. KB OH Warm-up 3sx8r
2. BB OH Squat 3sx3r (75% of best weight)
3. BB Push Press 3sx3r (75% of best weight)
**Work up to 75% of your best weight then complete your sets**

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:

x5 Rounds
x5 Plyo Pushups
x10 TRX Inverted Rows
x15 GUSU
x20 Ball Slams w/ Reverse Lunges (count ball slams)
HALF TIME – Bear Crawl x1 Lap around Track (north club – determine distance)
x20 Air Squat Jumps
x15 KB Bentover Rows
x10 TRX Rollouts
x5 Inchworms
x5 Rounds

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