In Partners
19 minute AMRAP
8 Synch Hanging Knee Raises
10 Synch Hand Release Push-ups
12 Synch American Kettlebell Swings 24/16 kg

American Kettlebell Swing:
Timing
The underlying fundamentals of the Russian and American swing are the same. The differences is where the movement ends up. One overhead, one at eye level. With the American swing, since we go overhead the kettlebell moves a greater distance… so on the way down that extra distance translates into more downward force. As the kettlebell descends from overhead focus on staying vertical until the kettlebell meets your eye line. Keep the shoulders packed, brace the core, and absorb the weight of the kb so as to not be jerked down.

With this partner workout, it’s all about teamwork and communication because you’re required to remain in synch for the length of the workout. It can help to count out loud, and be sure to orient yourself so you can see each other (when the movement makes this possible). On this one you’ll only be able to go as fast as the slower of the two, so 1) pick a partner close in ability and 2) make sure to communicate throughout. . If the class is big, and lots of people are counting, you’ll have to focus more! On hand release pushups, face each other, and take rest as needed. Don’t do these at rapid fire pace, think smooth and consistent on this whole thing. You don’t want one partner hitting failure on anything and slowing the team down unnecessarily. For KB swings, don’t rush, focus on smooth movement and breathing. This workout is categorizes as Vp(p), but will depend on team ability and fitness.