5/21/14
Circle of Trust – R1
Split clients up over the 10 stations. Each should have a kettlebell.
The ‘Pacer’ station is the timekeeper. When the person(s) on that station have completed 30 KB Swings the group moves to the next station.
Before starting the next station though they must run a lap around the circuit. Once they return to their station they can start the next round.
Note: Clients should move their KB to their next station before running their lap.
Exercises:
1. PACER – 30 KB Swings
2. Push Up Jacks
3. Sumo Deadlift High Pull
4. Lateral KB Jumps
5. Right Arm KB Row
6. KB Goblet Lunges
7. Left Arm KB Row
8. KB Goblet Squats
9. Mountain Climbers
10. Straight Leg Deadlift
Core Break
Complete this set of exercises once for the allocated time:
60s abmat sit ups
45s slow bicycles
30s reverse crunches
15s v-sit hold/hollow rock hold
30s sea turtles
45s superman raises
60s abmat sit ups
Circle of Trust – R2
Repeat the Circle of Trust drill again with the same exercises.
This time though there are two differences. Clients no longer run a lap of the circuit between stations and the number of Swings is reduced to 20 reps.
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