Be sure to do your ten minutes of pre-class dynamic flexibility work.
- calorie row
3. Technique review: the three positions of the kettlebell swing. (click ">here to review on your own!)
Then test for thoracic mobility to determine if you are able to benefit from the Russian-style swing or the American-style swing.
4. Run prep: walking lunges, spiderman lunges, toy soldiers, high knees, butt kicks, cariocas, classic ankle mob.
Three rounds for time of:
- Run 400m/ row 500m
- 21 Kettlebell swings 53/35lbs
- 12 Pull-ups
15 minute cut-off.
LIII: as rx’d.
LII: scale kettlebell swings and pull-ups as necessary.
LI: Three rounds run 400m/ row 500m, 3 x 5 kettlebell swings, 2 x 5 pull-ups or ring rows.
With time remaining, mobilize!