Team Jamaica Strong!

Team Jamaica Day 3

 10 Min. Partner Workout

100 Jump Rope Single Unders

30 Burpees

30 Box Jumps

Partner A works/Partner B rests and visa versa.

The athletes strategize to decide how they will break up the reps 

to achieve the total number given per exercise.

The athletes complete the number of repetitions per exercise as a team. 

You cannot move on to the next exercise until you 

and your partner have completed the work at each station.

Each time the team completes all three exercises in the round one point is earned. 

Additional points are given for additional reps in the final round. 

“It’s hard to beat a person who never gives up.” – Babe Ruth

Russian Kettlebell Swings

Proper Kettlebell Form

Samantha from Rio Del Mar, Team Jamaica is executing the dynamic Russian kettlebell swing with a fifteen pound kettlebell (appropriate for her bodyweight and height) with perfection. The picture on the left shows the athlete in the start of the kettlebell swing, the athlete's weight is in her heels, her chest is up, her knees are bent, and the kettlebell is held with her arms in extension. The picture on the right shows the athlete at the top of the swing, with her ankles, knees, and hips in extension, and the kettlebell is swung to eye level with a tight grip and arms in extension at the top of the swing. This is a dynamic movement that builds core strength, muscular endurance, and power.

Click on the link below to learn more about the kettlebell swing.

Kids and Kettlebells: Is it Safe?