WARM-UP -
Hip Halo + Banded 7’s
-into-
1:00 Jump Rope
1:00 Run
-into-
6 min amrap:
5 Russian Kettlebell Swings
5 Single Arm Kettlebell Up
Right Rows (each)
5 Kip swings
3 Inch Worms
WORKOUT PREP -
2 sets:
100m Run (build in pace)
5 Kettlebell Swings (build in
weight)
3 Pull Ups
WORKOUT - Helen
-
Freedom (RX’d)
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
(KG conv: 24/16)
SKILLS AND DRILLS -
Toes to Bar:
Week 5, Day 1
Advance:
Every minute (8:00)
8-10 Toes to Bar
Intermediate:
Every minute (8:00)
6-8 Toes to Bar
Beginner:
Every minute (8:00)
4-6 Toes to Bar or 6+ Reps
Kipping Knee Raises (Chair
Pose)
Alternative Option:
Every minute (8:00)
10 Alternating V-Ups
10 Hollow Rocks
MOBILITY -
1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats (each
side)