“Swing and Miss” For Time: 21-18-15-12-9-6-3 Calorie Row Kettlebell Swings (53/35) L1 15-13-10-7-4-3 Cal Row / Russian KB Swing
Athletes can make it a goal today to perform all sets of kettlebell swings without dropping. Athletes can adjust their speed on the machine to accomplish this. The more comfortable athletes are with holding on for big sets, the harder they can push the pace on the rower. However, a hard row doesn’t have to be a fast row. On both of these movements, there is a little break build in. Athletes still want to use the recovery of the stroke and the weightless moment of the kettlebell overhead in order to get a big strong drive.