HELEN

Helen
3 rounds for time
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

1)
DB Bent Over Row
10 reps at each weight
Start 80# DB / Work up to 140# DB
+
Decline Overhead Row
80# EZ Bar x 10 reps
1 minute rest between rounds

2)
Reverse Grip Pull down
12@50%
10@60%
8@70%
6@80%
12@90%
+ Standing Rope Pow @ 130# x 30 reps

3)
Ab Plank 1 Minute +
Machine Crunches (MAX REPS)

Ab Plank 1 Minute +
Machine Leg Raises (MAX REPS)

4)
30 second on / 30 seconds off of each of the follow – 4 minutes on each:
20 Minutes total of work
Slam Ball
Wide Grip Pulldown @ 120#
Pull-ups
Close Grip Pulldown @ 120#