9 16

WARMUP

3 rnds
6 burpees
10 pass thru
20 arm swings each side
rotator prehab
100m run

BUYIN

12 min
Accumulate 4-6 Sets
3-5 Strict OH press

WORKOUT

HELEN
3 RNDS    - goal under 12 min
400m Run
21 American KbS  53/35
12 (jumping) Pullups

BONUS

  4 Rounds  
30 sec Heel Touches
30 sec Tuck ups
30 sec Russian Twists
30 sec Bicycle Crunches
    Rest 1:00