2 rounds of:
Then, 2 rounds of:
12L, 12R 1-arm kettlebell row @ 75% of heaviest set from above
12 Kettlebell “Short swing” @ 1/2 BW
12 Banded Good Morning (Banded to ability in each round)
Rest (Up to 2 minutes)
If designated/ chosen weights break position, adjust immediately and continue safely. Position and power govern weight- there is no such thing as (and certainly no value to) a slow, soft, kettlebell swing or a rounded back kettlebell row or Good Morning.
”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Position considered, use weights designated above.
And then, 2 rounds of:
Move quickly and deliberately, and keep position and power in each movement at the front of your mind. No lazy reps, and no short counts.
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.