SFD 122015

SunFunDay, 19Dec15

 

Warm-up – 3Rds

• 1 minute Jump Rope
• 30 sec Squat-n-Hold
• 30 sec Push-n-Hold
• 30 sec Chin-up-n-Hold

 

Partner Workout

60 BB/KB Hang Power Clean (24k/16k) (85/65)

600M (202 -n- back)

60 BB/KB Front Squats ( 24k/16k) (95/65)

600M

60 BB/KB Push Press (24k/16k) (95/65)

600M

60 BB/KB Thrusters (24k/16k) (95/65)

*Kettlebells and Barbells can not touch the ground during any of the 60 reps. If it does 7 synchronized Burpees.

*3 reps each person = 10 rds each Person

 

Core

Ab Super Wheel… Lets get better and faster

• Overhead Toss
• Chest Pass
• Single Arm Push Back R
• Single Arm Push Back L
• Rotational Toss R
• Rotational Toss L
• Knee Knee Double Knee Toss