STRETCHING

• 3X30s SEAL POSE + 30s FULL SIDE STRETCH/SIDE

CORE WORK

• A) 4X10 SINGLE ARM DB TURKISH SIT UP/SIDE (REST 1 MIN)

• B) 4X10 SIDE PLANK CRUNCHES + 20s HOLD/SIDE (REST 1 MIN)

CONDITIONING

HELEN (3 RFT)

• 400M RUN

• 21 KB SWINGS 53/35 LBS

• 12 PULL UPS

  (RX+ 5 RDS)