Smith and Esch Strength and Coditioning December 11th, 2015

Warm-up: 15min

SSP:5min

Kettlebell Sport:

Do 5 rounds of:

2min of double bell clean at comp. to -2kg bell weight. Try to hold +5rpm faster than your 10 min Competition pace. Then, 1 bell Goblet squat for 1minute.

Rest 1minute between each round.

Then

Do a 10-1 ladder of :

Wall Shots

Straight leg sit ups

push-ups

Ring rows/ Pull ups

Then

Stretch