12
Jan
“Just the Basics, Ma’am”
Bio Community Fitness West- FREDERICKSBURG – Kettlebell Class
First Official KettleBell Class at BIO! Let’s Get Strong!
KettleBell Class Warm-Up (No Measure)
5 Turkish Get-Ups – no weight
5 Halo’s Right/5 Halo’s Left
10 Prying Goblet Squats
Windmill – 5 Breaths each side, repeat twice through
5 x 10 DKB Swings, with light weight
Metcon (No Measure)
Partial get-up: Supine to situp (5 reps)
Partial get-up: Supine to half kneel (5 reps)
Repeat each side 2x with very light weight
Graduated Grind
Metcon (AMRAP – Rounds and Reps)
AMRAP 15′
20 SW 16/12k
20 SW 24/16k
20 SW 32/24K
Rest 10 deep breaths
20 DL 16/12k
20 DL 24/16k
20 DL 32/24k
Rest 10 deep breaths