Saturday, September 21st

Context:  Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions.

Strength: none

Super Set: none

Metabolic Conditioning: “Team Helen”

4 rounds for time.

400m run together

42 kettlebell swings (Performance: 53lb, Athletic*: 35lb, Health: 26lb) - split as desired

24 pull-ups – split as desired

Optional ‘Cash Out’: none

Scott McIntyre