Warm up

400m Group run

 

2RNFT

5 burpee broad jump

10 PVC pass throughs

5-10 shoulder external rotations

10 Banded pull aparts

5 push ups

 

Bench Press

6-4-2-4-6

 

Accessory work

3x8-12 tricep kick back

 

3x12-20 weight push up

 

Conditioning

“Helen”

3 RFT

400m run

21 KBS 53/35

12 Pull ups

 

Scales

Pull ups

L1 Jumping pull ups