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Drill 1: False Grip Ring Row
Drill 2: Strict Knees to Elbows
Drill 3: Stability Above Rings / Bar
Drill 4: Kipping Swing Bar/ Rings
As apart of the warm-up, spend 10 minutes completing:
Muscle Up Drill 3 and 4.
Three rounds for time:
Run 400 meters
Kettlebell Swings #53/35
Row 1,000m For Time
*Score 1: Helen
*Score 2: Row 1k
*No rest after finishing “Helen,” get right to the rower.
*If more than 10 Athletes in class, stagger “Helen” start by five minutes.