Strength
A1 Weighted Dip
4×5 @ Weight
4×5+ @ Strict Tempo Bodyweight
4×8+ @ Band
4×5 @ 5s Negatives
A2 Single Arm DB Bent Over Row
4×10/Arm – Heavy
WOD
“Helen”
3 Rounds
Run 400m
21 KB Swing (53/35)
12 Pull-Ups
Strength
A1 Weighted Dip
4×5 @ Weight
4×5+ @ Strict Tempo Bodyweight
4×8+ @ Band
4×5 @ 5s Negatives
A2 Single Arm DB Bent Over Row
4×10/Arm – Heavy
WOD
“Helen”
3 Rounds
Run 400m
21 KB Swing (53/35)
12 Pull-Ups