Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: 21-15-9 reps of
Calorie Row and GHD sit-ups or Tuck Crunches (10 min)
2. Technique Review: The Kettlebell Swing. Common Faults, Hiking KB into place, Points of Performance
3. “Lucky 13”
Even: 13 Kettlebell Swings 70/53
Odd: 13 Burpees
LIII: as Rx’d
LII: Scale Kettlebell weight and to Russian swings as needed.Scale volume of reps down as needed to be able to have a little rest each minute.
LI: 9 Kettlebell Swings
3. Rest: 7 minutes
4. EMOM 8
1 Turkish Get-up