There are 2 ways to spread light: to be the candle or the mirror that reflects it.  – Edith Wharton

WARMUP
1 min Easy Bike
1 min Pushup to Down Dog
:45 Medium Bike
:45 Active Spiderman
:30 Fast Bike
:30 Air Squat

Med Ball Warmup x2 –
10 Med Ball Deadlift
10 Med Ball Front Squats
10 Med Ball Thrusters

Skill:  Kettlebell swing / pull ups

Practice: 

  • 200 m run / 10 KB swings (light weight) / 5 pull ups
  • 200 m run / 10 KB swings (working weight) / 5 pull ups

Workout:  “Hellen”

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups