Who loves tire flips? PVCF!
Be sure to do your ten minutes of pre-class dynamic flexibility work
1. EOMOM 10
  • Even minutes: bear crawl 50’
  • Odd minutes: 10 kip swings
2. Technique review: three positions of the Russian swing, four positions of the American swing.
3. Jovan breathing exercises.
4. “God Gave Rock ‘n Roll to You”
In teams of two for time:
  • Run one mile
  • 200 Kettlebell swings
  • Run one mile
25 minute cut-off.
Run as a team, divide work on swings equally.
LIII: American swings @ 70/53lbs
LII: American or Russian swings as appropriate, 53/35lbs
LI: Not for time: run 800m, 4 x 10 Russian swings, run 800m.
Have fun!