Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength
Deadlift
10-8-6
all unbroken sets. Hands must stay on the bar and lower the bar. NO DROPPING

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

MAD MOBI

roll calves with a barbell

lat stretch band

roll lats

press ups