Thursday, July 14
Warm-up
Warm-up
AMRAP X 7
200m run
10 KB Deadlift
10 Kip Swings
10 Banded Lat Pulldown
200m run
10 KB Deadlift
10 Kip Swings
10 Banded Lat Pulldown
Weightlifting
« Pump Complex » (Weight)
Every 2:30 x 5
5 Pendlay Rows
5 Strict Pull-Ups
10 Hammer Curls
5 Pendlay Rows
5 Strict Pull-Ups
10 Hammer Curls
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cool Down
1:00 Banded Lat Stretch/Side