ellenaEllen A.

1. Deliberate practice: Choose one static hip flexion exercise: tuck sit, L-sit, or V-sit Choose one kettlebell swing: Russian swing, American swing + 5 sec overhead hold, American swing Choose one push away from object exercise: down dog pike press, pike press from box, handstand push-up

Two minutes at each station, three rounds.

What is deliberate practice? Here, watch a video. http://www.iobservation.com/.../the-role-of-deliberate.../

2. "Helen" Three rounds for time of Run 400m 21 Kettlebell swings 12 Pull-ups

LIII: 53/35lbs kettlebell swung American-style, penalty of one burpee for every second over 8 minutes. This one's for the board!

LII: "PVCF Training Helen" AMRAP 4 Run 400m 21 Kettlebell swings 12 Pull-ups

If you finish the round before 4 minutes is up, head out on the next round. Otherwise, when 3:59 ticks by, leave off whatever you're working on and head out on the run. Three rounds in total. Scale the kettlebell load and swing and pull-up volume appropriately.

LI: Three rounds of run 400m, 15 kettlebell swings, 10 pull-ups or ring rows.

Have fun!