Russian Kettelbell Swing
Warm-Up
Warm-Up EMOM 10 (30/30)
– Kettle Swing (low weight)
– Wall Angels (https://youtu.be/ywYi4rBhRBQ)
Mobilität
2 Rounds:
– 8 I-Raises
– 8 Y-Raises
– 2×5 Worlds Greatest Stretch
Technik
Kettlebell Swing Technik
Zwischenübung 1
Earthquake Bar Overhead Walk (https://youtu.be/C1NCEx8EbXg)
Zwischenübung 2
Tabata
Kettlebell goblet squat
WOD
For 2 cycles:
AMRAP in 5 mins of:
5 Toes-to-bars / Knee-Raise
10 AirSquat
10 Russian Kettlebell Swings, 24/16 kg
Rest 1 minute between cycles.
For each cycle restart the AMRAP.
Cool Down
Static Stretch