Warm-up
Kettlebell Warm up, 30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)
etc..
Activation
1a) Wall Squats Arms Extended OH: 2 x 10
1b) Wall Slides: 2 x 10
Strength
Push Press: Work up to a challenging set of 3. Rest 2:00
– Adv: Work up to 85-90% for a triple.
– Beginner: 6 x 4-5 adding weight if form permits.
Conditioning
“Oldschool”
For time:
40-30-20-10
KBS (53, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders
L3: (45, 25)
L2: (35, 25) (Double Under Attempts)
L1: (35, 25 Russian Swings) (2x Single Unders)
18:00 Cap
Extra Credit
1a) 1-Arm DB Rows: 3 x 15 ea.
1b) Banded Pushdowns: 3 x 12-15. Rest 60s.