10/28/2026

DEADLIFT

3 SETS
6 Deadlifts
*Start Mod-Heavy and build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)

HELEN

FREEDOM (RX)
"HELEN"
3 ROUNDS FOR TIME
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
(Score is Time)

INDEPENDENCE (Intermediate)
"HELEN"
3 ROUNDS FOR TIME
400m Run
21 Kettlebell Swings (35/26)
12 Pull-ups

LIBERTY (Beginner)
3 ROUNDS FOR TIME
300m Run
21 Russian Kettlebell Swings (light)
12 Ring Rows

Target Time: 10:00-12:00

Time Cap: 16:00