Friday, 11/6

Warm-up
3 Rounds
20 Jumping Jacks
5 Hanging Scap retractions
20 Band Good Mornings
5 Inchworm in place
20 Mountain Climbers
5 Band Dislocates

Prep:
1x 20 High Knees + 5 Russian KB Swings +5 Kip Swings
1x 20 High Knees + 5 OH KB Swings +5 Kip Swings
1x 20 High Knees + 5 OH KB Swings +5 Pullups (scale to whatever option to be used in workout)

“Helen”
3 Rounds for time
400 M Run
21 KB Swings (24/16 kg)
12 Pullups

Follow immediately w/ 400 M cooldown- start with light jog, walk last 200M

3 Rounds NFT
10 DB Powell Raises/side
15 DB Wrist Extension
20 Hollow Rocks