1 - review, as a group, the elements of the pre-class dynamic warm-up 2 - Technique review: 3 positions of the Russian swing. Overhead test--is the American swing right for you? Swing w/ 3 sec static hold overhead.

3 - "Mystery Train"

In teams of two: 35 Push-ups 35 Kettlebell swings Run 200m 30 Push-ups 30 Kettlebell swings Run 200m 25 Push-ups 25 Kettlebell swings Run 200m 20 Push-ups 20 Kettlebell swings 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. Athletes run as a team. First team to get to 5/5 and complete the final 200m run 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!