Kettle Bell Strength & Conditioning Day

“LADDER DAY”

Dynamic Warm Up Drills

• 1-2-3-4…….8-9-10
• Swings
• Squats
• Push Press
• Step Up Boxes
• BONUS ROUND:  Burpee Swings!

Stretch/refuel/hydrate!!

Endurance:  Run 1 mile

Warm Up:  30 squats/20 OH rollouts/30 OH Squats

“NATE”
(AMRAP 20 minutes)

8 Ring Dips (sub 2 muscle ups)
8 Hand Stand Pushups ( sub pike pushups)
8 – 70lb. Kettle Bell Swings

Core & Durability:  Wheel of Pain x 3 rounds

• 10 Rollouts
• 10 Hammies
• 10 Pike