A. 2 rounds:

10-15 reps of: 

Samson stretch

Overhead squats PVC pipe

GHD sit-ups (sub: butterfly sit-ups)

Back Extensions (sub: good mornings)

Pull-ups

Hand release push-ups

 (10 min)

B. Back Squat

3-3-3-2-2-2

*Six sets to work up to the heaviest double you can handle today. (20 min)

C. “Helen”

3 rounds for time of: 

400m Run

21 KB Swings (53/35)

12 Pull-Ups

L3: as written

L2 and L1: Scale as appropriate determined by coach