Warmup
• 1,000 m Row
3 rounds of Light One-Arm Kettlebell Work:
• 10 KB Hand to Hand Swing
• 5 KB Snatch /arm
• 5 KB Thruster /arm
Strength
Back Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Weighted Pull-ups
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
For time:
• 200 Flutter Kicks (left + right = 1)
Conditioning
“Helen” 3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups