WARM UP:
Foam Roll / Lacrosse Work
10 Jumping Air Squats
10 Box steps (5 per leg)
10 Lunges in place (5 Per Leg)
2 Rds

Hamstring Stretch with bands
Quad Stretch on Box

SKILL WORK:
10 Pass Thru’s w/ PVC
5 Scapular Pull ups
2 rds

WOD “HELEN”
400 M Run
21 KB Swings
12 Pullups

3 RFT
RX = 1.5/1 Pood

Rest 5 Minutes

10 Min Squat Test