20
12
2017

Training 12-21-2017

By AJ 1

Warm-up: Joint Mobility/Dynamic

Strength:

Complete 5 Rounds of the following Kettlebell complex working 60 seconds on, 60 seconds off. Your 60 second window never changes. If you complete your complex early, you bank additional time to rest heading into your actual rest period.

1 Round consists of the following Complex:

7 x Double KettleBell Swing
7 x Double KettleBell Clean
6 x Double KettleBell Front Squat

Conditioning:

4 rounds

200m Run
150 ft Bear Crawl
14 Kneeling Rotational Ball Slams (7R/7L)

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Comment
1
Gregory Pontecorvo

Used 40lb KB.. Conditioning replacement was very special.

Bike commutedd 10 mile

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