Warmup

5′
1′ Spiderman Hold
10 Banded Good Mornings
10 Cossack Squats
5 Down Ups

Strength

Every 1’20 x 8
6 Jumping Back Squats – Start at 25% & build up every set.

Every 2′ x 6
2 Back Squats – Start at 85% & build up every set.

WOD

Helen
3 Rounds For Time
400 meter Run
21 Kettlebell Swings (16/24)
12 Pull-Ups

PostWOD

5 Rounds for Quality

30″ Plank Hold
10 Double DB Strict Press
30″ Hollow Hold

4 Rounds for Quality

20 Banded Box Step Ups Left
30″ Side Plank Left
20 Banded Box Step Ups Right
30″ Side Plank Right