Wednesday
Jul062011
Camp 7, Session 7
July 6, 2011 Equipment needed: kettlebell
Warm up
Figure 8 arms swings
One leg hops
Side lunges
Strength and Conditioning
(All five exercises are done back to back using the same arm)
High pull
Pull over (both hands)
Renegade row
Standing row
Biceps curl
rest-water
Crunch
Frog crunch
Touch ankle crunch
Ball crunch
Banana rock
rest-water
Chest press with kettlebell
Push up with hand on KB
Triceps kickback
Dips
Diamond push ups
rest-water
Reverse alternating lunge
Alternating forward diagonal lunge
Bottoms up squat
Squat hold
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