WARM UP
A. Mobility
- PVC & Tennis Ball: 1st Rib
- Band: Hip Extension
- PVC: Shoulder Passes
B. Dynamic Warm Up
- Speed & Agility Ladder
C. Burgener Warm Up & Skill Transfer Drills

WOD – “HELEN”
3 rounds for time:
- Run 400m
- 21 Kettlebell Swings (53/35#)
- 12 Pull-ups

Time: 11:55

Notes: It was HOT. Over 100 degrees today. Brutal. Felt great all the way through and did everything unbroken. It was the run outside that killed me. The sun was beating me down.