Started off with upper body work in the weight room, assisted dips & curls. A few weeks ago I had to use a stack of 100 lbs or more, now I'm finishing with 40.

I have a better kettlebell workout when I go in really warm, so I spent close to an hour on the spin bike before heading in.

WO:
Started off kb class with swings, ball slams and jumping jacks each for a minute.

W/ a partner, alt 2 bell farmer's walk/overhead hold. 2 reps.

1 to 4 reps L/R clean & press with pullup. 2 ladders.
Used a 45lb for 2nd set. Felt really good except I cant do more than one damn pull up. Yet.

Finished up with 1 min sets of, 2 hand swings, 1 hand R/L, American, goblet squats, 2 hand swings.

Nommed a protein bar (1/2) during my warm up spin. I think it helps.