Essentials:
A.
5 Sets
Banded Pull Back Overhead Squats x 7 reps
On the 2:30 min

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.
5 Sets
1 Dumbbell Squat Snatch + 3 Dumbbell Overhead Squat Per Arm
Tempo 33X1 on OHS
Build to a Heavy Final Set
On the 2:30 min

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.
5 Sets
1 Dumbbell Squat Snatch + 3 Dumbbell Overhead Squat Per Arm
Tempo 33X1 on OHS
Build to a Heavy Final Set
On the 2:30 min

B.
Yearly Benchmark
‘Helen’
3 Rounds For Time:
Run x 400 meters
Kettlebell Swing x 21 reps 55/35
Pull Ups x 12 reps