171221 (practice)

Warm-up
Warm-up
coach led

Strength
Single Arm Row (5×8-10 each)

Metcon
Metcon (Weight)
4 Rounds for quality
40 Russian swings (unbroken)
30 sit-ups
20 push-ups
10 strict pull-ups (scale as needed, no kipping
(rest as needed between rounds)

Record the weight of your kettlebell. Rx is all movements as prescribed and all swings unbroken.

Mobility and Recovery