Wednesday 9.30.15 – 7 rounds – move fast
Strength: Shoulder Press 5-5-5-5-5
Conditioning: 7 rounds:
– 10 Kettlebell Swings (Performance: 53/35#+, Fitness: 44-53/ 26-35#, Health: Russian 44-53/26-35#)
– 7 Ring Dips (Fitness: Ring Push Ups, Health: Push Ups on floor or box)
For the KB Swings, work on pulling the KB down at the top of the rep. You do the work in both directions, rather than letting gravity do the work on the way down!