laurens Lauren Soules adjusting the bar before push press. Go Lauren! Great job today, everyone!

1. Review, as a group, the elements of the pre-class dynamic warm-up. 2. Deliberate practice: 3 positions of the Russian swing, 4 positions of the American swing.

3. "Mystery Train" In teams of two, 35 Push-ups 35 Kettlebell swings 40 Double-unders 30 Push-ups 30 Kettlebell swings 40 Double-unders 25 Push-ups 25 Kettlebell swings 40 Double-unders 20 Push-ups 20 Kettlebell swings 40 Double-unders Etc...

Each athlete is responsible for all push-ups and kettlebell swings. Each athlete must complete all reps of the exercise s/he started the round with before teammates can switch (e.g., in the first round, Athlete A must complete all 35 push-ups, before B can start, and then A must complete 35 kettlebell swings before B can go to the bell). Athletes do double-unders simultaneously. First team to get to 5/5 and complete the final 40 double-unders wins! 20 minute cut-off.

LIII: 2/1.5 pood kettlebell, American-style swing LII: start at 30/30 (105 total reps). 1.5/1 pood kettlebell, American or Russian-style swing LI: 15-12-9-6-3 push-ups/Russian kettlebell swings, kettlebell weight scaled as appropriate.

Have fun!