Warm up:
4 minute row
3 minute 3rd world squat
2 minute duck walk
1 minute plank
Stabilizer:
10x
10 weighted super mans
10 evil wheels
Strength:
Jerks
3-3-3-3-3
Gotta get some work in on these guys, I know they are hard, but lets pull it together because we are going to be GREAT at these.
Practice what we suck at!
Metcon:
Helen can do Double Unders too
3x
100 double unders
21 KB swings 24/16kg
12 pull ups
I didn't get the same lung burn with this one when I really push my run, but it is double under week, and it did snow yesterday - so we couldn't have a mutiny on our hands now could we?
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