12-16-16 Friday

Skill:

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

1. Low BB Quick Lateral Hops
2. Box Drill – In & Outs
3. Box Drill – Scissors

http://www.stack.com/a/foot-speed-drills

Strength:

1. KB Kneeling SA Press 3sx8r
2. KB Single Arm High Pulls 3sx10r/side
3. KB Snatch 3sx5r/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:

In teams of 2 complete as many reps as possible in 20 minutes:
1 Man Maker
2 V-ups
2 Man Makers
4 V-ups
3 Man Makers
6 V-ups
etc. following same pattern until the time runs out

One partner works while the other rests. Partner 1 performs the Man Makers while partner 2 rests, partner 2 follows with their Man Makers while partner 1 rests. Then partner 1 performs their V-ups while partner 2 rests, partner 2 follows with their V-ups while partner 1 rests. Then partner 1 goes back to their next set of Man Makers and so on.

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