Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
Review: Kipping Pull-ups
WoD: “Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
MOB: Roll Posterior Chain, calves, IT Bands / Lats