10 minutes of:
5 Pull-up (Change grips and/ or implement by round as desired)
10 Sit-up (Vary by round as desired- no Abmat)
Then, 5 minutes of:
”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.
And then, 10 minutes of:
Airdyne @ 50% of max RPM
Goal today is a strong pace and positional focus in all movements, all rounds. Rest between rounds, not during.