Deadlift Choose from a “Push” Bodyweight Progression Push-Up, Dip, Handstand hold/push-up
Met-Con: Fast Helen 3 Rounds for Time 400m Run ?? Kettlebell Swings ? Pull ups
Run 400m as fast as you can. The time of your run = the number of the KB Swings and Pull ups. If the run time = 1:13, the first 2 numbers = your KB Swings and the 3rd number = your Pull ups. So 1:13 would be 11 Swings and 3 Pull ups; 2:59 would be 25 swings and 9 Pull ups. (If time is 3:00, then it would be 30 Swings and 10 Pull ups).
Rest 1-2 minutes between rounds so you will start the next round on :00.
Stretch: Full Body Stretching Series #2
3 Second Pause Kettlebell Goblet Squat: 5×3
10 Minute AMRAP:
3x Dual KB Thrusters 6x Dual KB Swing 9x Push-Ups[gallery ids="94870,94871,94872,94873,94874,94876,94877,94878,94879,94881,94882,94883,94884,94885,94886,94887,94888,94889,94890,94891,94892,94893,94894,94895,94896,94897,94898,94899,94900,94901,94902,94903,94904,94905,94906,94907,94908,94909,94910,94911,94912,94913,94914,94915,94916,94917,94918,94919,94920,94921,94922,94923,94924,94925,94926,94927,94928,94929,94930,94931,94932,94933"]]]>