GENERAL WARM-UP
2 ROUNDS
3 Shuttle Runs
9 Russian KB Swings*
6 Push-Up to Pike
9 Ring Rows
Into…
SPECIFIC WARM-UP
1 ROUND
5 Tempo Deadlifts (30X1)
5 Scap Pull-Ups + 5 Kip Swings
:10 Handstand Hold/20 Shoulder Taps**
*2nd Round perform American Swings
**Performance Track will perform HS Hold, Fitness Track will perform Shoulder Taps
FOR TIME*
3 ROUNDS
400m Run
21 Deadlifts (225/155)
12 Handstand Push-Ups
-Then Immediately Into-
21-15-9
KB Swings (53/35)
Pull-Ups**
*This is a combination of 2 Female Benchmark Workouts: Diane and Helen.
**Option for Chest to Bars.
(Score is Time)
KG BB: (100/70)
KG KB: (24/16)
FOR TIME*
3 ROUNDS
400m Run
21 Deadlifts (155/105)
12 Hand Release Push-Ups
-Then Immediately Into-
21-15-9
KB Swings (35/26)
Jumping Pull-Ups
*This is a combination of 2 Female Benchmark Workouts: Diane and Helen.
(Score is Time)
KG BB: (70/47.5)
KG KB: (16/12)
200m Cool Down Walk
-Into-
1-2 ROUNDS
:30/:30 Wrist Circles
10 Slow Cat Cows
1:00/1:00 Calf or Forearm KB Smash
(No Measure)