SKILL/STRENGTH

4 Rounds: 20 minute cap, for quality
12-15 Hip Extensions
10 “Heavier” Wall Balls
Double Farmer Carry 50m
6 Broad Jumps

METCON

BENCHMARK – Helen
3 Rounds:
Run 400m (row sub)
21 OH Swings (16kg/24kg)
12 Pull-ups
(Try to aim for approximately 10 minutes)

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