Warm up: 2 rounds: 

• 15 Glute Bridges 
• 10 Bear Crawl Position Rock Backs 
• Then (until time expires):  
• 10 Tempo Goblet Squats (with Kettlebell) 3110
• 12 Alternating Bird Dogs 
• 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength / Skill: Back Squat

• 10 minutes to complete the following:
• Attempt 3 sets of 5 using your 5 REP MAX weight

Metcon:  3 Rounds for Time – Benchmark WOD = Helen                    (repeat from 3 Nov 2020)

400 Meter Run

21 x Kettle Bell Swings       

21 x Pull-ups

Depending on availability of Coaches, we will be able to provide a Judge if you want to attempt or reattempt 21.1.