MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)
1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)
1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
400-m run (less than 2:10)
SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
4 sets
6 pull-ups
6 single-arm KB front squats
– Alternate arms each set.
– Increase load across each set.
CONDITIONING
“PYRAMID DOUBLE HELEN”
For time:
1,200-m run
63 KB swings #24/16
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups
Time Cap 25 minutes
Scaled:
For time:
800-m run
42 KB swings #16/12
24 pull-ups
600-m run
30 KB swings
16 pull-ups
400-m run
18 KB swings
8 pull-ups