HELEN….

http://www.marksdailyapple.com/how-to-improve-wrist-and-ankle-mobility/#axzz2zk9KZhUv

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– kip swing
– tempo push up
– wall angels
– wall squats

FITNESS-
A. CG Bench 5 x 5, rest 60 sec
+
Helen
3 rounds for time of:
400 meter run
21 kb swings
12 pull ups (banded/jumping)
+
weighted plank hold 30 sec on 30 sec off x 2

PERFORMANCE-
A. CG Bench – build to tough single
+
Helen
3 rounds for time of:
400 meter run
21 kb swings
12 pull ups
+
weighted plank hold 30 sec on 30 sec off x 2