Prep

Equipment required: Foam roller, light band, light KB

1) Oscillatory Foam Roll Lats x 60s each

2) 10 each Thoracic Rotations

3) 3-Way Banded Shoulder/Lat Stretch x 30s each position

4) 3 Rounds:

– 6 each 1-arm Rows

– 6 each Band Shoulder Press

– 10 Scap Pull-ups

– 10 Kip Swings

5) Review Pull-up scaling options

A.

AMRAP 16

21 Kettlebell Swings (53, 35)

12 Pull-ups

400 Meter Run

– Goal: Hard effort – 80%. All sets should be as close to UB as possible. Last tested regular “Helen” on 9/8

L2: (44, 26) (Jumping Pull-ups)

L1: (35, 20) (Ring Assisted Pull-ups)

B.

Not for time or score
Bike/Ski x 5min
Row x 5 min
Run x 5 min

-Moderate pace, try to maintain pace for the entire 5 mins, so keep it conservative.