A very special Happy Birthday to
Amy Carpenter & Michelle Shulman

KETTLE BELL STRENGTH & CONDITIONING

Warmup:  Dynamic Drills – 1/2 mile run

• Synovial fluid warmup
• Swings/halo/h2h/figure 8

FORTY SOMETHING…….

• 40 Swings
• 40 Romanian Deadlift
• 40 Cleans (r/l)
• 40 Knees to elbows
• 40 Tricep Pushups
• 40 Burpees
• 40 Snatches (r/l)

Durability:   3 rounds

• 20 Wall Squats
• 10 OH wall squats
• 10 Windmills (r/l)

Endurance:  Dynamic Drills – 1mile run

Warm Up:  21-15-9

• Thrusters 65#
• Ring Dips

Working Capacity:

• 50 Pull ups
• 1 mile run
• 50 Push ups
• 1 mile run
• 50 Sit ups (GHD)
• 750m C2 Row
• 50 Squats
• 750 m C2 Row