22 Jan 21

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
10 min time cap
You may sub a machine for the run…brrrr lol
Back Squat (20RM Back Squat)
Start at 50% 1RM if you have never done this – add to last week 5-20#

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