Tuesday- October 23rd

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Hip Swings x 10 each way

*Foam Roll Pec x :20 each

A. Supinated Grip Pull Ups

3 x Max reps

- or if you cannot do strict pull ups: 3 x 5 3-second negative supinated grip pull ups

B. “Kelen Helly”

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

C. Buy-Out

3 Way Plank x :60 each

Samson Stretch x :60 each