Warm Up
3 Rounds
20 Jumping Jacks
5 Hanging Scap Retractions
20 Band Good Mornings
5 Inchworm to Plank
20 Mountain Climbers
5 OH Band Pull Aparts
Prep:
1×400 M Run
7 Russian KB Swings + 3-5 Kip Swings
7 OH KB Swings + 3-5 Kip Swings
7 OH KB Swings + 3 Pull Ups (or scaled option to be used in workout)
Met Con
“Helen”
3 Rounds for time
400 M Run
21 KB Swings (24/16 kg)
12 Pull Ups
Follow immediately w/ 400 M cool down – start with light jog, walk last 200 M
3 Rounds NFT
5 Prone Plate Retract and Press
10 Single Leg KB RDL/side
15 DB Wrist Extension
20 Hollow Rocks
