02/15/2018: Kettlebells for the win!

Coach Kory working with Barrett Park Bombshell, Sam W. on his swing and snatch to prep for the Tactical Strength Challenge.

Workout #46 of 365(2018)

THURSDAY WORKOUT

Warmup:  Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED: Kettlebell

#1: Complete as many rounds as possible in 10 minutes

3 Single Arm Kettlebell Thrusters  (strong)

7 Single Arm Kettlebell Swings  (strong)

2, 3, or 5 Pushups (manage the quantity based on your ability)

3 Single Arm Kettlebell Thrusters  (stronger)

7 Single Arm Kettlebell Swings  (stronger)

3 Pushups (manage the quantity based on your ability)

Sprint 100 yards

***Rest 2 minutes, then do #2…***

#2: Complete as many rounds as possible in 6 minutes

7/7 Side Plank with Hip Dip

7/7 Mountain Hoppers

7 Situps

Sprint 100 Yards

Record your rounds completed for #1 and #2.

Workout Date: 
Thursday, February 15, 2018