1 handed Glute Dumbbell Press
5 x 4-6 rest 3-5 mins (Male)
5 x 5-7 rest 3-5 mins (Female)

“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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