Training 9-22-2016

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Deload Week 3

“KettleBell Grace”

30 Double Kettlebell Long Cycles (Clean and Jerks) 53/35

*There is a 5 Burpee penalty every time you set down your kettlebells. These must be completed before you can pick your Bells back up

or

“Double KettleBell Grace”

60 Double Kettlebell Long Cycles (Clean and Jerks) 53/35

*There is a 5 Burpee penalty every time you set down your kettlebells. These must be completed before you can pick your Bells back up

Conditioning:

10 Rounds

10 Cal Airdyne
7 V-ups

*This is meant to be MAX effort piece

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)