Developing the kettlebell swing is one of the most effective ways to build explosive, athletic power. By forcing a rapid, aggressive snap of the hips, this single movement trains your glutes and hamstrings to fire with maximum velocity. The continuous momentum also mimics plyometrics, teaching your body to absorb heavy forces quickly before immediately reversing into an explosive drive. Incorporating this dynamic lift into your routine will directly translate to faster sprints, higher vertical jumps, and better overall athletic performance.

For time complete three rounds of:
250 m row sprint at 500 m row PR pace.
Rest exactly 1 minute
Three rounds of:
3 box jumps 30/24”
12 Russian Kettle bell swings AHAP
Rest exactly 1 minute
Post total work time including the 5 minutes rest time, as well as load, height and scaling