12-14-16 Wednesday

Skill:

Ladder Drill Variations

Down & Back = 1
x3 Rounds each

1. Two Foot Lateral Run
2. Single Leg Forward Hop – down & back each leg
3. High Knee Run

Strength:

1. KB Goodmornings 3sx10r
2. BB Clean Pulls 3sx5r (90% of what your best weight for BB Cleans)
3. BB Power Cleans (80% of your BB Clean Pulls) 3sx4r

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:

6min EMOM
ODD: BB Back Squat (50% 1RM) x10
EVEN: Banded Squat Jumps x15

6min EMOM
ODD: GUSU x10
Even: Banded Rev. Crunch x15

6min EMOM
Odd: Moving Ball Push Ups x10
Even: Hvy Sled Row x15

6min EMOM
Odd: Steps x2
Even: Lateral Ladder Drills x2

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