12-23-16 Friday

MERRY CHRISTMAS!!!!

Skill:

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

1. High Knees – fast (no video)
2. Two Foot Slalom
3. Single Foot Slalom
http://www.stack.com/a/foot-speed-drills

Strength:

1. KB OH Warm-up 3sx8r
2. KB Turkish Get Ups 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:

Partner Workout!
50 Squats Each (Partners face each other holding hands)
-2 Laps Together
40 Sit Ups Each (Have feet together passing MB back and forth)
-200 Skips Together
30 Lateral Lunges 15 Each Side (Each partner lunges and they pass a MB back and forth each time they meet in middle)
-3 Sets Of Steps Together
20 Push Ups Each ( Partners do pushups together slapping hands at top)
-2 Laps Together
10 Soccer Throws Each (Partners stand apart OH throwing a MB back and forth, ball should hit ground before reaching partner)
-200 Skips Together
5 Band Sprints Each (One partner holds band other is in band sprinting)
-3 Sets of Steps Together
x1 Round

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