Movement Prep:

  • Shoulder Series

Warm Up:
2 Rounds

  • 15 Sit-ups
  • 15 Russian Lunges
  • 15 Burpees
  • 200m Row or Run

Skill/Strength:

  • Forward Roll

Conditioning:
"Helen"
3 Rounds for time...

  • 400m Run
  • 21 KB Swings (24/16)
  • 15 Pull-ups 

Scaled: Light KB and Ring Rows