Basement Ballistics

Met w/ Joy & Lorilee at L's basement for some ballistic KB training.

---------------------
Rest as needed.

1.
floorpress – 5 each side
Bicycle with legs only, arms holding two kb’s in a double press – 10 times
v-up’s – 5 times
Repeat


2.
cleans, 3 ea. side
10 mountain climbers
5 V-ups
Repeat 4x

3.
floorpress – 5 each side
Bicycle with legs only, arms holding two kb’s in a double press – 10 times
v-up’s – 5 times

4.
C&P 3-rung Ladder 1, 2, 3
Between each rung, do 5 snatches each arm

5.
Double cleans, 5 times (remember, try to stay heavy)
Reverse lunge, 2 each side
20 mountain climbers
repeat

6.
floorpress – 5 each side
Bicycle with legs only, arms holding two kb’s in a double press – 20 times
v-up’s – 10 times

7. 1H-Swing Ladder (4, 5, 6, 7)

8. Alternating Getups for 5 minutes

9. Snatch Ladder (4,5,6,7)

10.
Goblet squat, heavy, 5x’s
5 push ups
repeat

11.
floorpress – 5 each side
Bicycle with legs only, arms holding two kb’s in a double press – 10 times
v-up’s – 5 times