5 Outlaws, 5 strong women who could attend the second last training session before Christmas, it's busy time of year. The Kettlebell challenge was a great success, I hope everyone pushed themselves beyond ordinary measures.
Tonight we had fun and finished up with some new P.R.'s and even had a brand new person come in and crank it out like she has been with me for a year ! Amazing job to Christina all the way from Ottawa home for Christmas !
Warm Up Joint Mobility
Swings 2 mins warm up
Swing Squats 1 min Warm up
Compounds 10 Reps each for move each arm
Swings/Highpulls/Cleans/Presses/Squats/Snatches = 120 reps
http://www.youtube.com/watch?v=3TBVgfBcb2g
Double Clean & Press/Pushpress or Jerk
http://www.youtube.com/watch?v=1LdLeyQtNHE
Double Highpull superset with Swinging Rows
Double Bell Swings
Pushup Pull Combo
5 Pushups on Bell, Pull Throughs, Tricep Push downs, 5 Suitcase Deadlifts x 2 rounds
Walkouts of Death
Walkout, 5 pushups, walk back, 5 heart throbs, 5 squats x 2 rounds
2 Min Sport Set Heavy Clean & Jerk or Snatches
2 Min Squat Sequence 30 Sec Drop/Sumo/Swings
25 Red or Green Bell Swings to finish (Catherine had a huge P.R. on this one as well did her daughter Christina ) Amaing job ladies !
https://www.youtube.com/watch?v=YrmYIWcWUxY
We team outlaws will be setting new goals for 2016, be sure and set some yourself whether big or small, a goal is a goal, reach it and set another one !
Wishing you a very Merry Christmas, from Team Outlaws !
#elitefts #driven #strongher #livelearnpasson
