Kettlebell Clas 2/11/16

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

Warm Up

Progressive Get Ups with light weight:

3 – Standing>Lunge

3 – Standing>Lunge>Knee

3 – Standing>Lunge>Knee>Hand

– 2 x 15 DA Swings

– 10 Groiners

– 10 Windmills

– Overhead Walk with Bell (50 meters L, 50 meters R) Light weight

Skill Work

KB Clean and Press – Progression

Metcon (Weight)

Clean and Press

10L – rest 3′, 10R/10L, rest 3′, 10R/10L, rest 3′, 10R

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Use a heavy weight