04-19-17 Wednesday

Skill:

-Warm Up: Arms Out/ Chest Out

3s x 10r

– Plank Taps

3s x 10 Taps/side

(Try The Taps Rotating Over a Box And Taping Both Hands On Each Side)

-Incline Push Ups

3s x 10r

http://www.shape.com/fitness/workouts/pushup-progression-workout

Strength:

1. KB Bottoms up Press 3sx8r

2. KB OH Walking Lunges 3sx10r/side

3. KB SA Plank Row 3sx6r/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:

The Quad Burner

4min EMOM: 12 Thrusters (DB or KB)

2min REST

4min EMOM: 16 Alternating Lunges (hold 2 Dbs or Kbs or a BB on shoulders)

2min REST

4min EMOM: 14 Jump Squats

 

Ab Meltdown – 2 Rounds

15 V-ups

60 Bicycle Crunches

15 Wtd. Situps

60 Flutter Kicks

15 Toe Touches

60 Mountain Climbers

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