image Dan going full speed ahead!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work

1. 21-15-9 reps not for time of:

  • calorie row
  • GHD sit-ups or weighted sit-ups as appropriate

2. Technique review: 3 positions of the Russian swing, 4 positions of the American swing

 

3. “Death by Kettlebell”

With a continuously running 10 minute clock:

  • 4 swings on the first minute
  • 6 swings on the next
  • 8 the next
  • etc...!

Continue until you can no longer complete all reps within the minute. If you make it up to 22 swings on minute ten, you’ve completed 130 swings.

LIII: American swings @ 70/53lbs LII: American or Russian swings @ 53/35lbs LI: Russian swings as appropriate

4. “Death by 10m” With a continuously running clock:

  • 10m on the first minute
  • 2 x 10m on the next
  • 3 x 10m the next
  • etc...!

When you can no longer complete all runs within the minute, you’re done.

LIII, LII, and LI: as rx’d

 

5. Cash-out:

3-4 rounds NFT

  • 40m 1 arm Waiters Carry/arm
  • 12 L-sit knee extensions

Have fun!