05-19-17 Friday

Skill:

Warm Up

Hollow Rocks 3sx15r

Handstand Holds On Wall 3sx30sec

Strength:

1. KB Halo 3sx8r/side
2. KB Single Arm Sit up 3sx6r/side
3. BB Thrusters 3sx5r (80% of best weight)

**work up to 80% of best weight then do all sets at that weight**

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:

In teams of 2 complete as many reps as possible in 15 minutes:
1 bear complex
2 burpees
2 bear complexes
4 burpees
3 bear complexes
6 burpees
etc. following same pattern until the time runs out

Core Meltdown
45s Work/15s Rest
Flutter Kicks
Supermans
Cherry Picker
Heel Touches
Bicycle Crunches

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