Two-Kettlebell-Tuesday (S3 Conditioning)

EQUIPMENT: Mat, Wall Ball (14 lb.), 2 Kettlebells (0.75 pood each), Box (20")

WARM-UP:

*Dynamic Warm-Up/ Active Stretch

2 Rounds alt. w/ Partner -

*P1: 200m Run

*P2: Deck Squat (lay back and tuck roll to stand)(challenge: no roll/ no momentum)

-switch, repeat!

-ea. person runs 2x and deck squats 2x

SET #1:

A) 2 Rounds -

*10 x 2KB Squat Cleaning Burpee (2KB Push-Up + 2KB Squat Clean + Press)

*10 x 2KB Behind-the-Neck Thruster

*10 x 2KB Bent-Over Row

*10 x 2KB Bottoms-Up Bicep Curl

B) 2 Rounds alt. w/ Partner -

*P1: 400m Run

*P2: Pistol Deck Squat (use pole to help, if necessary)(all R leg rnd 1; all L leg rnd 2)

-switch, repeat!

-ea. person runs 2x and deck squats 2x (1 x R; 1 x L)

SET #2:

A) 2 Rounds -

*8 x 2KB Cleaning Burpee 

*8 x 2KB Behind-the-Neck Thruster

*8 x 2KB Bent-Over Row

*8 x 2KB Bottoms-Up Bicep Curl

B) 2 Rounds alt. w/ Partner -

*P1: 400m Run

*P2: Deck Squat - Wall Ball

-switch, repeat!

-ea. person runs 2x and deck squats 2x 

SET #3:

A) 2 Rounds -

*6 x 2KB Cleaning Burpee 

*6 x 2KB Behind-the-Neck Thruster

*6 x 2KB Bent-Over Row

*6 x 2KB Bottoms-Up Bicep Curl

B) 2 Rounds alt. w/ Partner -

*P1: 400m Run

*P2: Deck Squat - Box Jump

-switch, repeat!

-ea. person runs 2x and deck squats 2x