Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 Double Unders (5 min)
2. Technique Review: The Kettlebell Swing (5 min)
3. 15-12-9 Not for time
Every 6 minutes for 30 minutes (5 sets):
AMRAP 1: Max Kettlebell Swings 70/53
AMRAP 1: Max Toes to Bar
Row 400m as fast as possible in remaining time
Score is total reps completed of each exercise and time for each 400m row.
LIII: 500m Row
LII: 53/35 KB, Sub straight leg raise or toes to ceiling
LI: 250 m Row, scale KB as needed, Toes to ceiling