Odd Object Conditioning, Long Duration
50 goblet lunges
50 goblet squats
50 1-arm swings
50 1-arm overhead squats
50 Russian swings
50 American swings
Monostructural Power Develop/Sprint Conditioning
“Boat Float Beta”
10 rounds for time, in teams:
15-calorie sprint (men)
12-calorie sprint (women)
After-Hour Accessory Exercise
Strength: Bicep curls with full supination at the top. 3 sets of 10 reps
Balance: Spend 5 minutes practicing frog stands, or frog stand with transition to handstand.
After class: Do accessory exercise, record workout results, clean & return equipment.
Before class: Get a small kettlebell and PVC or empty bar; check 9- 16-16 workout results. Check to see what kettlebell was used on 9-07-16 “Kim S” workout.