0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Flex Friday

20:00-32:00 Flex Friday

32:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Banded Pass Throughs

Banded Around the Worlds

Banded Pull Aparts

Banded Curls

Banded Tricep Extensions

Banded Lat Stretch

Specific Warm-up

2-3 Rounds

10 Single DB Curl to Press (5 each arm)

10 Alt. V-ups

Flex Friday

Single DB Curls 4x12 (6 each side)

Single DB Tricep Kickbacks 4x12 (6 each side)

V-ups 4x12

FOCUS:

• Biceps, Triceps and Core Strength

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: M1: Curls, M2: Kickbacks, M3: V-ups

WOD Prep

2-3 Rounds

100m Jog

10 KB Swings

6 Pull-ups

WOD:

“Helen” Pre-test

3 Rounds For Time

400m Run

21 KB Swings @70/53

12 Pull-ups

SCORE: Time

PACE GOAL: 9:00-12:00

FEEL:

• All gas, no brakes

STRATEGY:

• Send it and see what happens

• Clarification: the Swings are American…meaning fully overhead

WEATHER CONSIDERATIONS:

• 300yd shuttle inside if needed because of bad weather, but only if it is actually bad weather like a monsoon or a blizzard, otherwise they will be fine and we are retesting this…and it’s a named workout and good benchmark

BEGINNER: 300m Run, 26/18, Ring Rows

SCALED: 53/35, Jumping/Banded Pull-ups