WARM UP
5cal bike, 200m jog, 5 cal bike - 3rds: 10 sumo air squat, 10 alt lunges, pvc mobility
6wk strength training: wk4 off 6: Back squat - 4x4 at 80% of max - offf rack
Helen
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups
rx= run - sc =walk 200 or bike 20 calories or row 500m
kb - rx 70/53 - sc 53/44, 44, 35, 35/18
pull-ups - ring rows
kb - rx 70/53 - sc 53/44, 44, 35, 35/18
pull-ups - ring rows
5min on stretching IT band a must!
