Friday, January 8th 2015

Friday, January 8th 2015

 

Warm-Up:

Agility Ladder

 

Movement Prep:

Lunge+Leg Swing+Pistol Combo x 20m

 

Strength:

 

4 Sets of:

Russian Step-Ups w/ Dumbbells x 10

Rest :30

Kettlebell Swings x 15-20

Rest :30

Hip Extensions x 10

 

Conditioning:

10 Double Kettlebell Front Squat

+ 10m Farmers Carry

9 Double Kettlebell Front Squat

+ 10m Farmers Carry

8 Double Kettlebell Front Squat

+ 10m Farmers Carry

 

Continue all the way down to 1. Farmers carry always remains 10 meters.

400m run Penalty if kettlebells are ever set down