GENERAL WARM-UP

2 ROUNDS

3 Shuttle Runs

9 Russian KB Swings*

6 Push-Up to Pike

9 Ring Rows

Into…

SPECIFIC WARM-UP

1 ROUND

5 Tempo Deadlifts (30X1)

5 Scap Pull-Ups + 5 Kip Swings

:10 Handstand Hold/20 Shoulder Taps**

*2nd Round perform American Swings

**Performance Track will perform HS Hold, Fitness Track will perform Shoulder Taps

FOR TIME*
3 ROUNDS
400m Run
21 Deadlifts (225/155)(155/105)
12 Handstand Push-Ups

-Then Immediately Into-

21-15-9
KB Swings (53/35)(35/26)
Pull-Ups**

*This is a combination of 2 Female Benchmark Workouts: Diane and Helen.
**Option for Chest to Bars.

(Score is Time)
 

200m Cool Down Walk

-Into-

1-2 ROUNDS

:30/:30 Wrist Circles

10 Slow Cat Cows

1:00/1:00 Calf or Forearm KB Smash

(No Measure)