BuddBells.com

Warm-up: 4 rounds
jump sqaut, deck squat, push-up, deck squat= 1 rep —- Do 5 reps
20 russian twists each side
10 bent row each side

Skill: basic KB exercises

workout: the flow 30 sec of each
Do all right side: swing, clean, press, squat, snatch, front kick
Do all left side: swing, clean, press, squat, snatch, front kick
1 min jump rope
30 sec of each: 2 rounds
burpee, V-up, hollow rock, lunge (one side at a time) each side, dive bombers
1 min jump rope

Warm-up:
3-5 reps Hanging leg raise/knee raise
A warm-up set of feet together squats
Slow rolling to practice hollow rocking
Elbow to knee prying
Bottom of pistol practice
Janda sit-up

Skill: pistol and pull-ups

Workout with a Partner: 20-25 min of Quality work
10 pull-ups (knee raise/leg raise) as partner does plank
20 OH swing as Partner practices pistols
20 Thrusters as Partner does teaser V-ups in a static V
10 Weiskes’ as Partner does weighted side planks