Monday October 30th, 2017

Skill:

Plank variations

1. High Plank 2x45s

2. Crouching Hover plank 2x45s

3. Partner Plank w/ Weight Exchange (partners face each and pass weight back & forth) 2x45s

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

Strength:

1. KB OH Warm-up 3sx6r

2. KB Goblet Squat 3sx10r

3. BB Push Press 3sx3r (75% of best weight)

**Work up to 75% of your best weight then complete your sets**

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:

Cash In: 5 Laps

Ball Slams Burpees x15

HR push ups x 30

TRX rows x45

Air squats x60

Plank jacks x75

Leg lifts x90

Hip thrusters x105

Cash out: 200 skips

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