Kettlebell / Conditioning Program - 98 Gym

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DAYSATURDAYSUNDAY4Kettlebell IWTMAS SessionKettlebell IWTActive RecoveryMAS SessionRESTActive RecoveryWarm UpWarm UpWarm UpWarm UpWarm UpWarm UpThenThenThenThenThenThen10 x KB Single ArmSnatch (each arm) 100m Sprint @ 2mins Rest X 345 min Walk / Jog /Swim (Ocean) /Ride3 min restThen10-1 Kettlebell20 x 120% MASLadder. (Single Arm 15/15/ non dominate sidefirst) Swing /Clean / Snatch /Front Squat3 min rest15 x Goblet Squat 15 x Push Up 200m Run @ 2 minrest X 33 min rest15 min EMOM100m SprintRecoveryThenRecovery20 x Close GripPush Up 10 x KBSingle Arm Snatch(each arm) 100mKB Overhead Carry(each Arm) @ 2 minRest X 3Roll / Stretch /Breath / Listen to98 Podcast - SamBurgessThen20 x Air Squats 10 x Burpee @ 1min Rest X 5Recovey420 x 120% MAS15/15ThenRecovery400 m Run (Easy) 20 x KettlebellSwing X 5ThenRoll / Stretch /Breath / Listen to98 Podcast - Mark“Spudd” Carroll

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1 Kettlebell IWT MAS Session Kettlebell IWT Active Recovery MAS Session REST Active Recovery Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up Then Then Then Then Then Then 20 x KB Swing 200m Run @ 1 min rest X 3 20 x 120% MAS 15/15 10 x Single Arm KB Squat & Press (each arm) 100m Sprint

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