Alt. EMOM x 30 mins:
Every 5 mins for 30 mins, alternating between:
(A)
Run, 400m
15 Kettlebell Swings( 53/35)
8 Pull-ups
(B)
15 Wall Balls (20/14)
12/9 Row Calories
6 Handstand Push-ups

This workout will give us the chance to get in some intensity but also limit it with the on the 5 minute structure. Rounds 1, 3, and 5 will have you doing a round of “Helen-ish” while 2, 4, and 6 have another 15-12-6 variation. Each round should not take you much more than 4 minutes to work through. We are still looking to have about a minute to rest before going into the next 5 minutes window. If you’re feeling good you can treat this like more of an interval workout and push the pace but if you’re looking for additional recovery keep a more reasonable pace.

Post Work
1x:
:90sec per side Pigeon Stretch
10ea Hip Internal Rotation