Movement Prep:
2 Rounds of...
45 Sec. Dead Bug Variations
15 Sec. Rest
45 Sec. Bodyline Hold w/PVC
15 Sec. Rest

Warm-up:
3 Rounds of Tabata

  • Sit-ups
  • Overhead Squats
  • Alternating Plank Reaches
  • Russian KB Swings
  • Mt. Climbers

Fun:
"Bring Sally Up" w/Squats
(Air/PVC Back/Barbell Back)

Skill:
Kettlebell Swings
Russian vs. American vs. Power

Workout:
5 Rounds for time

  • 9 Overhead Squats (115/75)
  • 18 Russian KB Swings (32/24)

Scaled:
Light loads

Watch:
Russian Swing:
https://www.youtube.com/watch?v=uUpSFguwRQM
American Swing:
https://www.youtube.com/watch?v=E6GoQYuZZT4
Power Swing:
https://www.youtube.com/watch?v=UiUgK5Joo0Q