Good day fam! We are going to work on some Kettlebell skills today.

Skill/Strength:

Kettlebell Windmills (any variation)

  1. 4X3 per side

Metcon:

6-8 Rounds

  1. 8 Hand Release Pushups
  2. 12 Russian Kettlebell Swings

*Focal points:

  1. Windmills – Keep KB stacked on top of the shoulder that is overhead
  2. Pushups – Shoulders, hips, and knees rise as one unit
  3. KBS – Maintain hinge rather than squatting the swing

“The swing is a hinge, not a squat.”

Pavel, StrongFirst

Finisher:

3X8 Single Leg Glute Bridges per side

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