Kettlebell Class – King George – Thu, Jan 5

BIO Community Fitness- King George – Kettlebell Class – King George

Mobility (No Measure)

Activate

FM – Pretzel

FM – Bear Hug

Hip Halo Series

External Rotation Exercices

-side plank external rotation 10/10

-external rotation W – 10 with 5 second hold

-elevated rotations – 10 w/3 second hold in each position
https://youtu.be/bGggxRmOUVA

3 Rounds for Quality (Checkmark)

One Arm Bar – 30″ each side

8 Pull ups + 5 pushups

5/5 Loaded KOT Split Squat with two bells, and hold bottom for 5 seconds

Let’s Bounce KB (Time)

For Time:

100-80-60-40-20 Jump rope

50-40-30-20-10 Snatches

25-20-15-10-5 Deadstop Squat Cleans

Jump rope, then the snatchess, then then squat cleans (100-50-25, then 80/40/20) etc