Kettlebell 3/1/16

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Kettlebell Class

KB March Warmup (No Measure)

2 Getups

5+5 Weighted Windmills

5 Goblet Squats (GSQ)

:20 Hang

Above set 3x

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3-2-1 Power Swings: Put bell down after each swing working on position and hingeing. Heavy weight. Do this set 3x through
After done with warmup – walk 100m with bottom up carrie of a bell (hold the bottom of bell – arm straight in the air). Switch arms every 25m

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

Double KB Super Set

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5 Clean and Press + 5 double front squats

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

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5 x 5 Single Arm Heavy Swing

5 + 5 Snatches