12-09-16 Friday

Skill:

Quick Feet Drills
30s work /15s rest
x3 Rounds

1. Plate Quick Steps
2. Plate Quick Side Hops /foot
3. Carioca (no video)

Strength:

1. KB SA Regular Row 3sx8r/side
2. KB EROM Push-ups 3sx8r
3. KB SA Lying Chest Press 3sx10r/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:

Partner 4 Corners – On Track or Particular Area/distance
Between partners you must push a kickbag from corner to corner around the track/distance. At each corner the partners will stop and perform one exercise of the allotted number of reps for each exercise. Partners will go around the track 3 times switching when needed to push the bag and performing a different exercise at each corner.

Corner 1 x40 each exercise
TRX Tucks
TRX Rows
TRX Squats Jumps

Corner 2 x40 each exercise
Ball Slams
Russ. Twist
Burpee Over MB

Corner 3 x40 each exercise
KB Goblet Squat
KB SDHP
KB GUSU

Corner 4 x40 each exercise
Push Ups
Superman
MT. Climbers/side

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