Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

40’ bear crawl

40’ crab walk

2 rounds of

10 KB swings

10 goblet squats

5 strict pull-ups

150 m run

Workout Warmup: Strength

5x5 front squat, begin working sets @70%. Add weight as you can.

Workout:

Helen, Last done 5/15/2018

3 rounds for time

400 m run

21 KB Swings 24/16, RX+32/24kg

12 pullups, RX+C2B

Endurance:

22-18-14-10:

DB Snatches (50/35)

Sit-Ups

Burpees

V-ups

Lift:

Sumo Deadlift

5x5, starting at 65%, add weight as you can

Skill:

30 Strict HSPU, use riser if necessary.