12-30-16 Friday

HAPPY NEW YEARS!!!

Skill:

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

1. MB Alt. Quick Feet (no video) – Tap top of MB one foot at a time and alternate
2. Lateral Jumps
3. Broad Jumps

Strength:

1. KB Bob & Weave 3sx8r/side
2. KB Two handed Squat & Press 3sx8r
3. KB Suitcase Row 3sx8r/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 (60s work/15s rest) x3 Rounds each; 30s transition time to next exercise
1. MB Squat & Throw – between partners
2. Wall to wall MB Pass w/twist (wall sit while passing ball)
3. MB Plank (both partners plank on MB @ same time)
4. Burpee Jump overs (burpee then jump over partner while partner does low plank)
5. Throwing Leg Raises (one partner stands while other partner holds their legs and does leg raises. Partner standing grabs legs after being raised and throws them in various directions while partner on the floor tries to resist gravity)
6. MB Passing Twists (sitting on the floor, partners have backs together, pass a MB from one partner to the other in a twisting motion)

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