Wednesday October 18th, 2017

Skill:

Plank variations

1. Birddog Plank 2x45s

2. Plank Plate Drag 2x45s

3. Side plank w/ bottom leg lift/kick 2x45s

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

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:

For Time:

x27 Plank Jack Push-ups

x27 PVC/BB OH Squats

Run 3 Laps

x21 Plank Jack Push-ups

x21 PVC/BB OH Squats

Run 3 Laps

x15 Plank Jack Push-ups

x15 PVC/BB OH Squats

Run 3 Laps

x9 Plank Jack Push-ups

x9 PVC/BB OH Squats

Run 3 Laps

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