12-26-16 Monday

Skill:

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

1. Half Scissor Step
2. Off Set
3. Single 360 degree

Strength:

1. KB Slingshot 3sx8r/side
2. BB Deadlift 3sx5r (80% of best weight)
**Work up to 80% then perform sets and reps at that weight
3. KB Russian Swings 3sx10r

** Superset the BB Deadlift with Russian Swings**

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:

5 rounds of:
5 strict/banded pull-ups
5 double KB strict shoulder press
5 double KB windmills (per side)
5 single KB snatch (per side)
5 single KB GUSU (per side)
Cash out – 100 KB cleans (total any combination- floor or hanging)

 

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