Monday October 9th, 2017

Skill:

Plank variations

1. Side Plank w/ Leg Lift – 2x45s

2. Plank hip drops – 2x45s

3. Extended Planks – 2x45s

https://greatist.com/move/plank-variations-for-core-strength

Strength:

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/

Conditioning:

AMRAP 15min

– 15 1 lap

– 15 SDHP

– 15 TRX pull ups

– 15 Goblet Squat

– 15 HR Push ups

2min Rest

AMRAP 5min

– 10 GUSU

– 20 Leg Lifts

– 30 Mt. Climbers

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