12-19-16 Monday

Skill:

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

1. Scissor Step
2. Mummy Kicks
3. Single Foot

Strength:

1. KB Slingshot 3sx8r/side
2. KB Single Arm Sit up 3sx6r/side
3. BB Thrusters 3sx5r (80% of best weight)

**work up to 80% of best weight then do all sets at that weight**

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 Laps Farmers’ Walk
x10 Pullups
x15 Burpees
x20 TRX Back Flies
x30 Jumping lunges w/ DB Press
x35 Wtd. Leg Lifts
x40 Steps-ups on box (20/side)
x45 MB Slams
x50 Russian Twists

Start at the 5 laps of Farmers’ Walk, go up the list performing all the exercises until the 50 Russian twists, then go back down the list performing each exercise again until you reach 5 laps of Farmers’ Walk

 

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