Strength
Every minute on the minute for 12:00:
- First Minute: 4 Kettlebell Snatch each arm
- Second Minute: 20s Side Plank right side
- Third Minute: 20s Side plank left side
Conditioning
“Helen”
3 Rounds for time:
- 400m Run
- 21 Kettlebell Swings (53/35)
- 12 Pull Ups
Pull Up Program Week 10
You will do this work 3 times this week.
3 Sets:
- 15-20s Active Hang
- Rest 75s
6 Sets:
- 3-5 Assisted Chin Ups @ 3010
- Rest 60s
- 3-5 Single Arm Dumbbell Press @ 3010
- Rest 60s
3 Sets:
- 6-8 Bent Over Dumbbell Row @ 3011
- Rest 45s
- 30-45s Angled Wall Hold or Handstand Hold
- Rest 45s