Friday

Pre Warm-Up

3 Rounds 

10 pass through 

10 cuff isolation 

5 inchworms 

+

2 Rounds 

10 sit-ups 

3 Burpees 

 

 

Warm-Up

Dynamic Shoulders 

 

 

Strength

A1.) Weighted Strict Dips 

5×6-8reps 

 

A2.) SHSPU 

5×6-8reps 

 

 

B1.) GHD Hip Extensions 

4×12-15reps 

 

B2.) Renegade Rows 

4x10reps 

 

 

WOD 

“Helen-Ish” 

3 RFT – 15min cap 

400m Run 

21 KBS @ 70-54

12 C2B Pull-Ups 

 

 

Cool Down

1.) 3min ski erg

2.) 3 Rounds 

10 pass through 

30sec foam roll t-spine 

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