Parallette skills & drills (15-20 minutes)
10 Left leg heel taps over parallette
10 Right leg heel taps over parallette
10 Both legs heel taps over parallette

2 sets
:10 Support (High Plank)
+ :10 Extension (High Hips Dip Support)

1 set Walk throughs
Support, extension, support, extension, support

1 set on each
4 shoot throughs
4 shoot throughs with 1 push up & 1 dip
4 shoot throughs with 3 push up & 3 dip

4 Shoots +3PU +3shoots +3Dips +3shoots
+2PU +3S +2D +3S +1PU +3S +1D +3S

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Helen
3 Rounds
400 m. Run
21 KBS (24,16kg)
12 Pull Ups

Scale up: Heavy Helen (32,24kg, CTB Pull ups)