Friday, September 23rd 2016

Warm-Up/Movement Prep:

Row 1000

20 x Wall Squats

10 x Pass Throughs

10 x Glute Bridge

10 x Iron Cross

 

Strength/Conditioning:

“Kettlebell Mountain”

2 Sets, Rest 2:00 between sets

5-10-15-10-5 of Each

KB Swing + Goblet Squat – 16kg/12kg

Then:

Rest While Setting up equipment

Then:

5 Rounds of:

5 x Burpee Pull-Ups

10 x KB Snatch – 24kg/16kg

Then:

Rest 5:00

Then:

5 Rounds of:

Sled Push x 20m – 135/90

10 x Ring Knees to Elbows

Then:

Rest 5:00

Then:

5 x 20m Dumbbell Bear Crawl. Use progressively heavier weights