03-08-17 Wednesday


Cone Drills
-U Drill
3 Rounds x 2 reps through
-Lateral Weave
3 Rounds x 20sec work
-Shuttle Run
x 3 Rounds


1. KB Slingshot 3sx8r/side
2. KB EROM Push-ups 3sx8r
3. KB Double Hand Front raise to OH 3sx8r

Please go to this website to view all the exercises that we will be doing throughout the next month. http://kettlebellsworkouts.com/kettlebell-exercises/


12 min EMOM
Odd: 3 Deadlifts + 10 Wall Balls
Even: 6 Burpee Box Jumps

***Rest 3 minutes***

10 min EMOM
Odd: 10 TRX Pullups + 10 MB Slams
Even: 15 alternating front lunges/leg



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