Helen

Warm-up:

Tabata Doubleunders
Lean Support Foot Change Agility Ladder x5
20 Toes-to-Bar

Mobility:

3 Way Shoulder Stretch 

Announcements:

Get your pre-orders in by the 15th! Save some money on protein and fish oil! 

Run of the Day:

4x100m Technique runs.

Rest :30 after each.

Not for time. 

Skills & Technique: (Click below for links to more info)

Wod:

Helen

Run 400m
21 Kettlebell Swings 24/32kg
12 Pull-ups

3 Rounds for time. 
Time Limit: 20 Minutes