Focus: Cardio/Interval
Warm-up:
Run 200 M
20 x squats
Run 200 M
20 x d-ball squats
Run 200 M
20 x lunges
Run 400 M with ball
20 x ball slams
Run 400 M with ball
20 x walking wall balls
Skill/Specific Warm-Up: Jump Rope
4 rounds of 1 min. on/ 1 min. off
WOD: Interval Helen
3 rounds:
Run 400 M
21 x kettlebell swings
12 x pull-ups
2 min rest between rounds