HAPPY BIRTHDAY JULIE!!!  YOU SERIOUSLY ROCK!!

GUESS WHAT JULIE LIKES….D-BALL HELL!!!

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  50 OH Squats PVC/25 Tuck Jumps

Working Capacity:

• 500 m row
• 10 Deadlifts 225/135
• 35 Ball slams
• 20 Box Jumps
• 35 Ball slams
• 30 KB Swings 53/35
• 35 Ball slams
• 40 Wall Balls 20/14
• 35 Ball slams
• 50 OH walking lunges with weight 25lb
• 35 Ball slams
• 500 m row

Durability:  3 rounds

• 20 GHD
• 20 Back Extensions
• 20 Wall Squats

Endurance:  Dynamic ROM Drills – 1 mile run

Warm Up:

• 500m C2 Row/40 squats/30 situps/20 pushups/10 pullups

Working Capacity:   5 rounds

• 15 OH Squats
• 10 Knees to elbows
• 5 Hand stand pushups
• 500m C2 Row

Strength & Stamina:  Working Snatch; Bergner warmup/2-4-6 in. snatch/power snatch/full squat snatch/build

Durability:  KB Swings 20:10 x 8

Stretch, roll…..

Endurance:  Dynamic ROM – 10 laps in gym

10 Swings/10 over head swings/10 swings/10 over head swings

 KETTLE BELL BREATHING:

1.2.3.4.5.6.7.8.9.10 Swings – After 1 swing 1 breath; 2 swings 2 breaths; 3 swings 3 breaths and so on.  Breath as much as you want during exercise but when you stop breathe the number of swings and begin again.  Do not faulter; it is important to count your breath!!

1.2.3.4.5.6.7.8.9.10 Kettle Bell Squats – same format

1.2.3.4.5.6.7.8.9.10 Thrusters – same format

1.2.3.4.5.6.7.8.9.10 Kettle Bell Step Ups on box – same format

1.2.3.4.5.6.7.8.9.10 Kettle Bell Push Press – same format

1.2.3.4.5.6.7.8.9.10 Kettle Bell HEAVY Deadlifts – same format

Durability: x 3 rounds

10 Windmills each arm
10 Kettle bell situps