MetCon - Helen

3 Rounds


400m Run
21 Kettlebell Swings
12 Pull-ups


Rx: 1.5 Pood/1 Pood Kettlebell

Foundations: Warm-Up - Warm-Up : Foundations Day 08

500m Row

10 Wall Balls
1 Minute Weighted Plank

Medicine Ball Clean Complex
10 Medicine Ball Deadlifts
10 Med Ball Hip Extension / Shoulder Shrug
10 Med Ball Goblet Squat
10 Med Ball Cleans

10 Scap Pull-Ups
10 Strict Pull-Ups

Pass Throughs
Figure 8's
Upper Body Foam Roll

Foundations: Strength & Skill - Hang Power Clean : Foundations Day 08

3 x 5 Hang Power Clean

Foundations: Workout of the Day - Workout of the Day : Foundations Day 08


12 Minute AMRAP

10 Medicine Ball Cleans
10 Strict Pull-Ups
10 Ab-Mat Sit-Ups