"HELEN"

1. WARM UP

- T-Ball: TFL, Piriformis

- Foam: Quadriceps

- Band: Supine Hip Internal/External Rotation

- Jump Rope, 5 minutes

2. SKILL & DRILL

A. 3 rounds for form:

- Hollow Rock, 20 reps

- Ring Dips, 5 reps

B. 3 rounds for form:

- Ring V-Outs, 10 reps

- GHD Situps, 20 reps

3. STRENGTH

- Burgener Warm Up

- Press, 5x3

4. WOD - "HELEN"

3 Rounds for Time of:
- Run 400m
- KB Swing (53#/35#), 21 reps
- Pullup, 12 reps

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