INTRO:
A. Warm up
B. 3mins Double Unders
C. "HELEN"
3 rounds for time of:
400m Run
21 swings
12 pull ups
D. Technique
Level 1 :
A. 9 mins EMOM OF:
10 x kipping pull ups
10 Ring Rows
20secs handstand hold - chest to the wall (only nose and toes touch the wall!!)
B. 3mins Double Unders
C. "HELEN"
3 rounds for time of:
400m Run
21 swings @24/16kg as RXed
12 pull ups
D. 4x 20 reps (10each) KB snatch keep it light!!
Level 2:
A. 9mins EMOM OF:
10 x unbroken box jumps
12x UNBROKEN TTB
14 x Ring Rows ( feet on the box )
B. "HELEN"
3 rounds for time of:
400m Run
21 swings @24/16kg as RXed
12 pull ups
C. 4x
25x pistols
25x DU
