Shoulder mobility, Hanging Retractions, Banded face pulls
Hip mobility, Striders, Hip Extensions.
B) Strength - Squat EMOM 12 minutes
Odds - 6 x Back Squat
Evens - 3 x Front Squat
Perform at same weight before increasing between the 6 sets.
C) 'Helen' 3 Rounds for time:
400 m Run
12 Pull Ups
ME - Strict Toes to Bar
40 m - KB Front Rack Carry