Warm up
Shoulder prep
Ankle mobility
W.O.D
3 Rounds of:
200m Run- 1
T.G.U (15 per side)
200 m Run- 1
KB Cross-Chops- 30 (15 per side)
Coaching Notes: This is a great rotational trunk exercise and also a good conditioning exercise. In an athletic stance, grab the kettlebell on the sides of the handle with both hands. Bend the knees and hips slightly and pull the kettlebell down to the side of one hip. Drive with the legs and rotate the trunk as if you're going to throw the kettlebell across your opposite shoulder. Keep the elbows bent and the kettlebell close to the body and let the hip and trunk power bring it up to the opposite shoulder. Immediately reverse its direction to bring it back to the starting hip position.
PLEASE, PLEASE see video @ http://cathletics.com/exercises/exercise.php?exerciseID=230
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