Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches
1 . 2 Sets of 8 Reps: Front Squat
3 Sets of 4 Reps: Front Squat
*increase weight each set
2 . “Helen”
3 Rounds for time of:
400 meter run
21 Kettlebell swings @ 1.5 / 1 pood ( American swings)
12 Pullups
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