1. Warm up/mobilise
2. Strength:
Max Pull Ups (strict or kipping*)
Rest 90 seconds
Max Ring Dips
Rest 90 seconds
Kipping only if you have at least 5 strict pull ups.
3. Conditioning
"Helen"
3 rounds for time:
Run 400m
21 KB Swings 24/16kg
12 Pull Ups
4. Recovery