02-10-17 Friday

Skill:

1. Kossack Squats

2. Rotation Lunge & Twist

3. Duck Walks

4. Light Goodmornings or RDLs

Please check out this video for all the movements:

https://www.youtube.com/watch?v=K9vu81ltPE0

Strength:

1. KB Bottoms up Press 3sx8r

2. BB OH Squat 3sx3r (75% of best weight)

3. KB SA Regular 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:

Wall Ball Partner 20 min. EMOM

**Partners Alternate on the EMOM. One does one set while the other rests for the next set of exercises**

1: 15 Wall Balls + 3 Burpees

2: 15 Wall Balls + 10 Jumping Lunges/side

3: 15 Wall Balls + 10 Pushups

4: 15 Wall Balls + 20 High Knees/side

5: 15 Wall Balls + 5 side lunges/side

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