Warm up
Brachiation
role and shublule
A. Benchmark HELEN
3 Rounds for Time
400 meter run
21 KB Swings 35/55 lbs
12 kipping pull-ups
B1. straddle ups x 10 x 3 sets
B2. bridges - either with the band x 3 or stall bars x 5 x 3 sets
B3. Cuban rotations 5-7 reps x 3 sets (only go up in weight if you hit 7 reps). Tempo is 3131
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