WARMUP
2 ROUNDS
1 min Row
9 Russian KB Swings*
6 Push-Up to Pike
9 Ring Rows
Into…
1 ROUND
5 Tempo Deadlifts (30X1)
5 Scap Pull-Ups + 5 Kip Swings
:10 Handstand Hold/20 Shoulder Taps**
*2nd Round perform American Swings
WORKOUT
“LIFE IN HD”
FOR TIME*
3 ROUNDS
600/400m Row
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)
OPTIONAL AFTER PARTY
2 min 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)
Share this page