Warm Up
400m Easy Jog (Route Review)
Then Into…
2 ROUNDS
10 Kettlebell Deadlifts
10 Hollow Rocks
10 Banded Pull-Aparts
20m High Knees
Then Into…
5 Kettlebell Romanian Deadlifts (slow on the way down)
10 Kettlebell Swings (workout bell)
5 Kip Swings
3 Pull-Ups (your level’s version)
Deadlift 1×6
3 SETS
6 Deadlifts
*Start Mod-Heavy and build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
Helen
FREEDOM (RX)
“HELEN”
3 ROUNDS FOR TIME
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
(Score is Time)
KG: 24/16
INDEPENDENCE (Intermediate)
“HELEN”
3 ROUNDS FOR TIME
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
(Score is Time)
KG: 24/16
LIBERTY (Beginner)
3 ROUNDS FOR TIME
300m Run
21 Russian Kettlebell Swings (light)
12 Ring Rows
(Score is Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)
OPTIONAL ACCESSORY
3-4 SETS
6-10 Strict Toes to Bar
10 Standing Banded Pallof Press (each side)
-Rest as Needed b/t Sets-
(No Measure)