Kettlebell Class – King George – Mon, Dec 5

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

Double Under Challenge Day 3 (No Measure)

1. Rope Control

3 rounds for quality:

Round 1:  MEDIUM  rope

Round 2:  HEAVY  rope

Round 3:  MEDIUM  rope

30 seconds “Speed Singles”  ▶️  (as fast as possible)

30 seconds rest

30 seconds “Penguin Clap”  ▶️

30 seconds rest

2. Jump Control

Every 2 minutes for 10 minutes (5 sets) perform 1x or 2x ” Jump Confusion Complex ” with  MEDIUM  rope .

Each complex includes:

5x “Pogo Stick” Jumps

5x “Piking” Jumps

5x “Donkey Kicking” Jumps

5x “Pogo Stick” Jumps