Saturday

Pre Warm-Up

3 Rounds

10 band pull apart

10 sit-ups

10 lunges

 

Warm-Up

Dynamic

 

Strength

A.) Deadlift

1.) Work to a heavy 5 TnG Reps

2.) Drop 30/20lb for 3×4

 

B.) GHDSU

4×12-15reps

*15sec side plank on each side after each set

 

 

WOD

“Helen”

3 RFT – 22min cap

400m Run

21 KBS @ 54/35

12 Pull-Ups

 

Cool Down

1.) Row 1,000m

2.) Foam roll hamstrings and lats

3.) Spend 5min on problem areas

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