METCON PREP

2 Rounds of:
100 Meter Run
10 KBS
6 Pull-ups
Rest 60-90s

METCON

”Helen”
3 RFT:
400 Meter Run
21 KBS (53, 35)
12 Pull-ups
18:00 Cap

EXTRA CREDIT

”Recovery”
12 Minutes of:
400 Meter easy jog
*after each lap complete 15 Banded Triceps Pushdowns + 15 Banded Pulldowns