Essentials:
A.
12 min EMOM
1. Box Dips x 8-10 reps
2. Hollow Body Hold x 20 sec
3. Rope Pulls x 8-10 rep
B.
Yearly Benchmark
‘Helen’
3 Rounds For Time:
Run x 400 meters
Kettlebell Swing x 21 reps 35/25
Jumping Pull Ups x 12 reps
Fitness:
A.
12 min EMOM
1. Ring Dips x 4-8 reps
2. Weighted Hollow Body Hold x 20 sec
3. Rope Climb x 1-2 rep
B.
Yearly Benchmark
‘Helen’
3 Rounds For Time:
Run x 400 meters
Kettlebell Swing x 21 reps 55/35
Pull Ups x 12 reps
Performance:
A.
12 min EMOM
1. Ring Muscle Up + Ring Dip x 4 reps
2. Bar Muscle Up + Toes to Bar x 4 reps
3. Legless Rope Climb + Rope Climb x 1 rep
B.
Yearly Benchmark
‘Helen’
3 Rounds For Time:
Run x 400 meters
Kettlebell Swing x 21 reps 55/35
Pull Ups x 12 reps