a) WARM UP:
2x between posts:
- bear crawl there
- 5 squats
- jog back
- 10 pass thrus
- side shuffle there
- 5 push ups
- side shuffle back
- 10 leg swings – front/back & side /side
b) STRENGTH:
- 15 min to establish a 10 rep max front squat. No belts.
c) WOD:
‘Helen’
3 rounds for time:
- 400m run
- 21 KB swings (53/35)
- 12 Pullups
d) ACCESSORY WORK:
- 400m Farmers walk (pick any weight)
e) RECOMMENDED MOBILITY:
- roll quads, couch stretch
- wall stretch, roll lats and T spine
- splits stretch on wall
