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
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
When you can no longer complete all runs within the minute, you’re done.
LIII, LII, and LI: as rx’d
3-4 rounds NFT
- 40m 1 arm Waiters Carry/arm
- 12 L-sit knee extensions