Monday 12/20/21

Pre-Workout:

6 sets:

6 single-arm KB front squats

- Alternate arms each set.

- RX -

For time:

1,200-m run

63 KB swings (53/35 lb)

36 pull-ups

800-m run

42 KB swings

24 pull-ups

400-m run

21 KB swings

12 pull-ups

- INTERMEDIATE -

For time:

1,200-m run

63 KB swings (35/26 lb)

24 pull-ups

800-m run

42 KB swings

16 pull-ups

400-m run

21 KB swings

8 pull-ups

- BEGINNER -

For time:

800-m run

42 KB swings (26/18 lb)

24 pull-ups

600-m run

30 KB swings

16 pull-ups

400-m run

18 KB swings

8 pull-ups