Warm Up
Two sets of:
Run x 300m
Passive Supinated Grip Hang on Pull-up Bar x 60 seconds
Prone Plank x 30 seconds
Two sets of:
Front Rack Kettlebell Carry x 50ft
Front Rack + Left Kettlebell Overhead Carry x 50ft
Front Rack + Right Kettlebell Overhead Carry x 50ft
Double Kettlebell Overhead Carry x 50ft
A.
Every 3 minute, for 21 minutes (7 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+, 101, 101+
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
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