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WARM UP: 3 Rounds-
100 M Run
10 KB Swings
10 Ring Rows

MOBILITY:
Lat Smash- 3 mins
Banded Hamstring Distraction- 3 mins

“Helen”
3RFT:
400 m run
21 KB swing 24kg/16kg
12 Pull-ups

ACCESSORY: 4 Rounds-
8 Tempo Push-up (4 sec going down, 2 sec pause at bottom, 1 sec up)
8 Bent Over Barbell Row