What a weekend!

We had a full weekend with the start of our Sunday class, so today you get 2 posts in 1!  

Friday

Warm Up:

kb complex:

halos -10 each direction

around the body pass - 10 each direction

good mornings - 10

hand 2 hand swing - 10 each arm

goblet squats - 10

x- chop - 10 each side

windmills - 5 each side

turkish get ups -3 each side

Skill:

Deadlifts

2 warm up sets of 5 deadlifts then

5 x 5

deadlift 

paired with 

5 x 5

knees to elbows

Workout:

3 rounds

run 2 laps

5 pistol squats each side

20 ball slams

Saturday

Warm up:

ladder drills

med ball around the block

Skill:

1 arm over head squat - 5 each side

pull ups/ring pull ups

Workout:

Partner Workout

divide all reps evenly between 2 people

run 2 laps

50 atomic push ups

50 ring dips

200 jump ropes

100 dumbell snatches

100 weighted lunges

200 jump ropes

50 burpees

run 2 laps