1. Find a Strict Weighted Pull-Up Max – Record for future testing
  2. Push Press – Find a Heavy Set of Three
  3. 7 Min EMOM – 3 @70% of 2.
  4. Helen – 3 Rounds: Record your time for Future Testing

400m Run

21 KBS – Full range of Motion KBS (TOp of KB to the ceiling)

12 Pull-Ups

*Push the run

  1.  3 Sets: rest 1-2 mins

20 Sec Hollow Rock

Rest 30 Sec

30 Sec Anti-Rotational Plank

Rest 30 Sec

40 Sec Weighted Front Bridge

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