Warm Up
3 sets
200m run
10 barbell RDLs
10 KB swings
5 yoga push ups




Strength
Deadlifts- 4 sets
3 deadlifts to knee + 1 deadlift + 3 dimmels https://youtu.be/YGSdeOvpc-Q
build load starting at 60%


WOD
"Helen"
3 rounds for time
Run 400m
21 KB swings 53/35
12 pull ups

Accessory Set 2-3 sets
1. banded lat pull downs x 20
2. banded face pulls x 15
3. prone swimmers x 10