A: Warm Up
In 10 minutes do 3 sets
10 Air Squats
10 Hip Extensions
10 Barbell Row
10 Barbell Press
B: Mobility/Prep
C: Strength
Push Press 8×3
C2: Endurance
Fast & smooth
10 burpee then run 200
20 air squat then run 400
10 burpee then run 200
D: Met Con
“Helen”
3 rounds for time
Run 400 meters
21 Kettlebell Swings 53/35
12 Pull Ups