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.