Practice/Refinement: Kettle-Bell Swings – Coaches talk about most efficient way to swing KB

**focus on keeping chest up and using hips more than legs to drive the swing.

**discuss how to move the swing quickly for faster reps.


10 min AMRAP for QUALITY

10 KBS

10 HRPU/Dips Sport

Run 100

*work on keeping straight plank in the push ups

*breathe through the nose during this work.  Work on controlled breathing


Main Event: Deadlift strength

Sets of 5, 4, 3, 2, 3, 4, 5



50 v-ups

50 hollow rocks