SATURDAY - 19-09-20

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

10 KB Push Press
15 KB Squats
30 KB Hop Overs


For the push press a KB in each hand in rack position.  Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the KBs pop up off your chest, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

For these squats hold the KBs in rack. Your feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get your butt lower than your knees at the bottom. Stand all the way up at the top.

30 KB hop overs - facing the KB hop over with two feet landing on the other side and then turn to face the bell again and hop over to the other side.


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