image Aaron B.!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 21-15-9

  • calorie row
  • dips

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.

5. ”Helen”

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!

 

Have fun!