How-to-REALLY-do-a-Kettlebell-Swing

JEUDI 27/02

WARM-UP
PIZZA GAME

Then…
3 Rounds of…
5/5 SA KB Sumo Deadlift
5/5 SA RKBS
10 Plank Transitions
10 Scap Pull Ups

TEACHING

1 SET…
:20 Tabletop Quadruped Hold
10 Shoulder Taps while holding quadruped position
10 Alt. Sit Throughs (w/hips to the floor each rep)
10 Alt. Sit Throughs (no hips touching)

WORKOUT
EMOM x 18 MINUTES
MIN 1 — :50 Max Reps of « KB Flow »
(53/35)|(35/26)*
MIN 2 — :50 Max Reps of « BW Flow »**
MIN 3 — :50 Max Reps of Rope Climb

*1 Rep of « KB Flow » is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)

**1 Rep of « BW Flow » is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)
(Score is Reps)

FINISHER
3 SETS
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups
-Rest 1:00 b/t Sets-

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