Kettle Bell Strength & Conditioning Day!

Endurance:  Dynamic Drills/ Synovial Fluid Warm Up

Warm Up: 

• Halo 1 minute on r/l then 30 sec rest
• H2H 1 minute on/30 sec rest
• Figure 8 upper cut 1 minute on/30 sec rest

WOD:   30-20-10

• 3 level swing  30 low/20 russian/10 american
• 1 leg romanian dead lift (r/l)
• deck jump squats
• clean to press
• thruster

Durability: 3 rounds

• 10 wall squats
• 10 OH squats
• 10 windmills (r/l)