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)