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Warm Up
3 Rounds
20 Jumping Jacks
5 Hanging Scap Retractions
20 Mountain Climbers
5 Squat to Bootstrappers

Met Con
Prep:
1x 20 High Knees + 10 Russian KB Swings +5 Kip Swings
1x 20 High Knees + 5 OH KB Swings +5 Kip Swings
1x 20 High Knees + 5 OH KB Swings +5 Pullups (scale to whatever version to be used in workout)

“Helen”
3 Rounds for time
400 M Run
21 KB Swings (24/16 kg)
12 Pullups (scale to Band assisted or Ring Rows)

Follow immediately w/ 400 M cooldown- start with light jog, walk last 200M

Accessory
3 Rounds NFT
15 Tube Face Pulls
15 DB Wrist Extension

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