Kettlebell Kickin’ It

Conroy

Warm-up
EMOM 8

  1. 20 Russian Swings
  2. 20 Lateral Up & Overs
  3. 20 Plank KB Pull Throughs
  4. 14 Weighted Step Ups

Mobility
Box Stretching
Calves
Greatest Stretch

Accessory
E3MOM9
-Seated KB Strict Press- 10 Each Arm
-Weighted Step Up Negatives: 5 Second Negative Step-Down. 5 Reps each side.

*If having trouble with the negative, switch to weighted step ups

WODย  (30 Minutes)
5 Rounds
1 Minute Each Station

  1. Box Jump Overs
  2. Kettlebell Swings 1.5|1
  3. Sit-ups
  4. Goblet Lunges 1.5|1
  5. SA Push-press (30s Each Side)

1 Minute Rest
Score = Total Reps. Report all 5 Rounds.

Level 2 – 1|0.75
Level 1- 0.75|0.5
ADV-ย  2|1.5

Extra Workย 
Work up to a Max Weight for the Complex
1 Strict Press
3 Push Press
5 Push Jerk

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