7, 5, 3- 3- 3- 3
Rest as needed between sets. Goal is challenging sets with sound positioning throughout, beginning at moderate weight and ending as heavy as possible. Weight increases each set (denoted by commas between) until 3, and then remains the same (denoted by dashes).
Then, 5 aggressive rounds of:
If rest is needed, keep it short and specific, and take it between ab wheel and kettlebell swing. If position breaks or mechanics fail, adjust swing weight one interval down and continue safely.
”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as possible to just below chin height.
And then, 5 minutes:
If we miss during the 5 minutes due to form or fatigue, immediately perform straight/ vertical jumps and then resume your set. (Under 6 months attendance: 5 jumps per miss. Over 6 months: 7 jumps per miss.)Bottom position of our kettlebell Good Morning. Note: Vertical shin, strong arch, kettlebell and elbows tucked into body, feet narrow and straight, head neutral.