8 September 2019

Warm-up
3 Rounds:
100m Run
5-10 KB Swings
3-5 Pull-Ups

Mobility
Shoulders:
i. 1:00/side First Rib Smash (traps)
ii. 1:00 Child's Pose off Bench/Box
iii. 15 Wall Slides
iv. 15 Y-Turnouts
v. 2x8 Banded OHS
then
Sweeps
Forearm/Wrist Stretches
Couch Stretch
Glute / QL / Lat Smash (ball)
Straddle Side Reach

Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Bonus: Hips:
3 Rounds:
10 Barbell Hip Thrusts (heavy)
- variation: glute bridges
8 Stiff Leg Deadlift @~55% 1RM
8/side Box/Plate Step-Offs (Pistol)