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09.27.2019

WARM-UP

1) 200m Jog/Dynamic Running Warm-Up 2) Hamstring Plate Curls 3) PVC Pipe Hip Hinge 4) KB Swings

STRENGTH: Deadlifts, 50% ME reps Warm-Up Sets 40%, 6 reps 50%, 5 reps 60%, 4 reps 70%, 3 reps 80%, 2 reps

ACTIVE MOBILITY 1) High Glute Smash 2) Hamstring Tack & Floss 3) Hamstring Stretch 4) Lat Smash

GIRLS WOD "Helen"

[RFT] - 3 Rounds For Time of:

- 400 Meter Run - 21 Kettlebell swings @ 53 lbs / 35 lbs ( M / W ) - 12 Pull-ups