-Warm Up-


4 rounds 


Dumpster run 

8 plate ground to overhead 

8 push-ups 

8 lunge + rotation

:20 hollow rock


Then review Kettle Bell Swings 



-WOD-


 

"HELEN"


3 ROUNDS FOR TIME

400m Run

21 KB Swings (53/35)|(35/26)

12 Pull-ups 


FINISHER 

"BEACH BODY ABS"


5 SETS

:15 Max Russian Twist (25/15)

:45 Knee Tucks


-Rest :30 b/t Sets-