10 Elevator situp @ 35lb. W, 55lb. M
15 Power swing* @ 20lb. W, 30lb. M
10 minutes. Count properly executed reps and completed rounds/ half rounds.
*”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visual difference in speed between regular & power swing.
Then, skill work:
Kettlebell complex transitions. With light weight and meticulous form, practice moving fluidly from one movement to the next. Pick a specific 3-movement complex and spend 5 minutes each side refining technique.