04-07-17 Friday


-Warm Up: Arms Out/ Chest Out

3s x 10r


3s x 5r (all 3 is 1 rep)

– Negative Push Ups

3s x 3r (5 sec Negative/ 5 sec hold at bottom!)



1. KB Slingshot 3sx8r/side

2. KB EROM Push-ups 3sx8r

3. BB Power Cleans (80% of 1RM) 3sx3r

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


2 partner teams

25 min AMRAP:

  • 10 box jumps
  • 10 pull-ups
  • 10 double KB push press
  • 10 V-ups
  • 25 yard sprint (straight away of track)

One partner works at a time, alternating exercises for the full 25 minutes. Partner A will complete 10 box jumps and then partner B will follow. Once partner B finishes their box jumps partner A will start their pull-ups and so on until the 25 minutes are up.


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