02-17-17 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 OH Warm-up 3sx8r

2. KB Turkish Get Ups 3sx3r/side

3. BB Front Squats (85% of best weight) 3sx4r

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 Sets

Set 1

A: DB Iron Cross x15

– Sit Outs x20

B: TRX Pull Ups x15

x3 Rounds

Set 2

A: BB Roll Outs x10

– Steps x2

B: Suitcase DL x15

x3 Rounds

Set 3

A: Ball Slams x20

– Box Jumps x10

B: Leg Lifts x20

 

Partners will super set the A and B workouts meeting in the middle each round to perform the workout between A and B.

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