Warm-up:
Mash/roll quads and hamstrings/posterior
Run 400m
Crossover Symmetry
Handstand work
10 pull-ups
15 Russian KB swings
10 push ups
Backwards bear crawl down
Broad jumps back
Strength:
Take 15 minutes to build to a new 1-RM Push Press
WoD:
“Helen”
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Mobility:
Mash calves/Achilles
Roll posterior
Mash lats on roller