Warm up
A- Roll calves & lats / 2x 5m banded lateral walk band on knees + 5m banded plank walk band in hands
B- Agility Complex
800m run
2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*
Skill
Power swings
WOD
Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
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