P
A. “Helen”
3 RFT
400m Run
21 KBS
12 PU
B. FT [10]
300’ HS Walk
*3 BMU each break
C. q(2:00) x 5
1 Pausing OHS (2 sec in bottom)
1 OHS
F
A. “Helen”
3 RFT
400m Run
21 KBS
12 PU or Pulldowns
B. HS Practice with Coach [10]
*Wall HS, kick ups, shoulder taps
C. q(2:00) x 5
5 FS (increasing load each set)
WU: 2x (30sec each)
Jog + pushup to down dog + PVC pass throughs
10 16 20