To be successful in kettlebell sport, one must become comfortable with discomfort.

-Catherine Imes WKC Master of Sport

Warmup
Animal movement drills

Skill
Hardstyle KB swing practice
KB deadlifts
KB hike
KB swing
1 arm KB swing

KB windmill variations

Conditioning
10 minute AMRAP
5R/5L Hardstyle KB swing
5 burpees
1R/1L windmill (SLOW!)

KB Sport
10 minutes
2:30R/2:30L
Snatch (heavy)
6 RPM pace