Workout for 11-4-16

Odd Object Conditioning, Long Duration

“Kettlebell Dance”
 For time,
 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.