Strength: Heavy swings. Spend 10 minutes to find the heaviest set of 5 kettlebell swings you can do. Do doubles if you need to.

Metabolic Conditioning:

“Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups

 

Mobility WOD Episode 4 :

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