Super Helen

Check it out online or on TV!

Warmup

400m run or row

50 sit ups 

1min Jump Rope

Then:

3 rounds of:
5 Toes to Bar
10 Push Ups

15 Squats

Mobility

Lax ball on the glutes & roller on the hams. 

Strength

Week 4 Back Squat

WOD

Super Helen

1200m Run

63 KB Swings @55#

36 Pull Ups

800m Run

42 KB Swings @55#

24 Pull Ups

400m Run

21 KB Swings @55#

12 Pull Ups

Endurance

Soccer or 30 min of running with some pickups.