Warmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms
Accumulate 1:00 handstand hold
2 – 3 sets max strict Handstand Pushup’s, 1:00 rest
WOD:
“Helen” 3 Rounds For Time*
400M Run
21 KB Swings
12 Pull-ups
*note time and modifications, if any, in your books
Endurance Athletes:
5RFT of:
400m Run (or 100y/m swim)
5/side Double Kettlebell Racked Lunge @ 8-20kg
10 Pull Ups
(focus on nasal breathing)
Cooldown: 2:00/s hip opener complex (low lunge; roll to side of foot/open knee; sit back to hamstring stretch
Roll out calves and shins with roller or lacrosse ball
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