Warm-Up
Skills
Balance Drills
i: Stand on one foot with your eyes closed for 30 seconds
ii: On the same foot (with eyes open), make 1/4 turns, pausing 10 seconds on each turn
iii: On the same leg, bring the free leg up and kick to the side 10 times
iv: Repeat with the opposite leg
Conditioning
For time:
Run 250m
40 Box Jump/10 KB Swing
30 Box Jump /20 KB Swing
20 Box Jump /30 KB Swing
10 Box Jump /40 KB Swing
Run 250m
Use a kettlebell that allows you to complete the sets quickly and with good form, but not so light as to make it easy.
Flexibility and Cool Down
Post times to FK.UK
Have fun!
