Kettlebell 3/8/16

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

(No Measure)

3 Rounds

10 Go&Stops

10 Hip Bridge Holds (2 Sec Glute Squeeze)

50m Mixed Farmers Carry

10 Goblet Prying Squats

5+5 Windmills with light bell

Metcon (No Measure)

2 Rounds – 5′ rest after first round

10 DA Swings + 10 Goblet Squats, 10 breath rest

9 DA Swings + 9 Goblet Squats, 9 breaths

8 DA Swings + 8 Goblet Squats, 8 breaths

Continue down the ladder until you finish with 1 + 1, then take 5′ break and redo. Do not put the bell down in between the swings and the squats.