Wednesday 2.13.19

Kettlebell:

Warm Up:

5 Min Body Prep

3X

3 NRU to Broad Jump

10 Single Arm Swings

5 Kneeling Press/ Side

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Repeat the following complex 3 times EMOM for 6 Minutes

Double Swing

Double Clean

Squat

Double Snatch

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8 Min AMRAP

5 Front Foot Elevated R Lunges/ Leg, Farmers Hold

10 Heavy Swings

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4 Sets

Heavy Single Arm Swing High Pull x 5/ Side

Close Grip KB Pushup x 5 (ASlowAP)

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Finisher

Accumulate 3 Minutes in a plank Hold



Teen Strength

Back Squat 5RM (5 sets to get there)
After Each Set:
5 Jumping Ball Slams

5X
100 ft Farmers Carry
10 Reverse Goblet Lunges (5 per side)

10 Min AMRAP
8 Floor Press
Sled or Prowler
10 Air Squats High Jumps

Finisher
3 X
12 Hammer Curls
Max Effort Pushups