12-12-16 Monday

Skill:

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

1. Side Straddle
2. Butt Kicks
3. Twisters

Strength:

1. KB Bob & Weave 3sx8r/side
2. KB Double Lunge (front lunge to back lunge) 3sx8r/leg
3. KB SA Clean & Press 3sx6r/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:

12 Days of Christmas

1 Lap
2 KB Suitecase DL
3 Pullups
4 Burpees
5 Box Jumps
6 KB EROM Pushups
7 TRX Rollouts
8 KB GUSU + Press
9 KB American Swings
10 High Plank Alt. DB Back Fly (10/side)
11 Wall Balls
12 KB Rack Reverse lunges (12/leg)

Start with 1 Lap then perform the next exercise while going back down the list. Continue that pattern until reaching the top. Ex: Perform 1 Lap, come back and do 2 KB Suitecase DL then 1 lap. Once you return perform 3 Pullups followed by 2 KB Suitecase DL and 1 Lap. Continue the pattern until completing all 12 exercises from list.

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