3 rdsft (rounds for time)
400 meter run 21 kettlebell swings 1.5 pood (35 lbs)
12 pull ups
*if no kettle bell then use dumb bell. If no kettle bell then do burpees or improvise with a sand bag or ruck/backpack filled with 35 lbs.
note time in comments below
Advanced athletes can double run to 800 meters in length
Beginner athletes can do Australian pull ups.
Video – how to make a sand bag to use as a kettle bell for Helen workout