Thursday, June 15th

Unilateral Strength Work 4 Supersets Single arm DB Bench Press (right arm) 10reps Single arm DB Bent Over Row (right arm) 10 reps Single arm DB Bench Press (left arm) 10 reps Single arm DB Bent Over Row (left arm) 10 reps Rest 90s

Our strength is going to be focused on unilateral movements with no weight in off hand. We will perform 10 single arm DB Bench Press on our right arm, then standing up and perform 10 unsupported single arm DB rows on the same arm, before switching and repeating. For both the bench and the row we should be ensuring we’re bracing through our core and controlling the movement to limit any rotation. Weights *should* be the same for both movements, but some may struggle with the bench.

Broken Helen: For Time: 400m run 21 Kettlebell Swings 12 Pull Ups Rest 60s, repeat twice

Workout – we’re adding a 60s rest after each round of the classic Helen workout. Because of this, we should be working at our maximum pace possible on all three movements, ideally without breaking on the KBS or pull ups and no transition times.