A) 15 min, 5 sets
8 Front Squats
B) 12 min, 3 sets
5-8 nordic quads
Hips flexed, vertical torso
Hips flexed, torso leant forward
5 DB push press each arm
C) 18 min “Helena” AMRAP
400 300 200m Run
21 Russian swings
32/24 20/16 12/8
12 TTB Hanging knee raise V-Sit
D) 2 min
Couch stretch 1 min each side
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