Tuesday, 19 August 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Kick Up to Handstand x 3 attempts
   2. Ring Push Ups x 5
   3. Tripod/Frog Stand x 10 seconds
   4. Overhead Squats x 10 (45/35#)
   5. Kettlebell Deadlifts x 10 reps (24/16kg)

BEGINNER STRENGTH
High Bar Back Squat:  5x3; attempt to start at a challenging weight and increase weight each set until increasing weight would cause inability to perform three reps with proper form.  Watch this video on how to safely "bail" from a missed Squat.

INTERMEDIATE STRENGTH
High Bar Back Squat:  5x3 @ 75% 1RM

CONDITIONING
For time:
25 Kettlebell Swings, 24/16kg
20 Kettlebell Swings, 24/16kg
60 Double Unders
15 Kettlebell Swings, 24/16kg
45 Double Unders
10 Kettlebell Swings, 24/16kg
30 Double Unders
5 Kettlebell Swings, 24/16kg
15 Double Unders
• 15-minute time limit.  If you do not complete all reps in the time limit, record total reps completed.