WARM-UP:

200m Run

Plyos

3X:
10 Ring rows
10 Air squats

2:00 Group stretch

SKILL:

Superset (12:00)

4X10 Double arm bent over KB rows

4X10 Double KB FSQ

*use the same weight for all movements

WOD:

“HELEN”

3 Rounds:

400m Run
21 KB (24/16)
12 Pull ups