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Happy New Years Eve

Workout of the Day

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions.

Metabolic Conditioning: “Helen“ or “Team Helen”

For time – 3 rounds

400m run
21 American kettlebell swings
12 pull-ups

Performance: 35/55
Athletic: 25/35 banded pullups
Health: 20/25, jumping pullups

Scaling Guide: 8 – 14 min, about 3-4 min per round

Scale Up: 55/75lb kettlebell and chest-to-bar pull-ups

“Team Helen”
3 rounds for time.

400m run together
42 kettlebell swings – split as desired
24 pull-ups – split as desired

Performance: 35/55
Athletic: 25/35,banded pullups
Health: 20/25 Jumping pullups

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