"Helen"

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Warm Up (NFT):

1 Round (5 Reps Each Side):

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

2 Rounds (Down & Back):

  • Lunge
  • Reverse Lunge
  • Side Lunge
  • High Kick
  • Lateral Shuffle

Then...

  • Spiderman Complex
  • Dead Bug (1 minute)

Strength (Every 3 Minutes For 5 Minutes):

  • 5 Back Squat
  • 5 Broad Jump
    * Use 10RM weight for back squat *
    * Be explosive on broad jumps *

Met-Con (3 RFT):

"Helen"

  • 400m Run
  • 21 KB Swings (53/35)
  • 12 Pull Ups

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Frog Pose
  • Ankles/Calves
  • Foam Roll