20
12
2017
Training 12-21-2017
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)
Used 40lb KB.. Conditioning replacement was very special.
Bike commutedd 10 mile