Helen

Warmup:
Jumprope
Leg swings
Squats

2 rounds of :
10 Turkish getups (12kg then 10lb) -- 5 each arm
10 ring rows


Workout:
Box squat jumps 3-3-3-3-3 @ 24-27-29-31-32 inches

Box squat jumps are where you do a squat, slowly, to lengthen your hamstrings, into a seated low squat position onto a box. Then you basically sit back and relax your leg muscles. Then, explode up and jump onto a tall box.

Then, Helen:
3 rounds for time of:
400m run
21 kb swings (16kg)
12 pullups

12:35