Warm-Up:

Foam Roller PVC Thoracic Opener
Banded Shoulder Distraction
3 Way Ham, Abductor, Glute Stretch (1:00 ea.)

400 Meter Run
3 Rounds:
:20 second Samson Stretch each side
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats

Conditioning:

Helen
3 Rounds:
400 Meter Run
21 Kettlebell Swings
12 Pull-Ups

Rx:
53,35
Chin Over Bar Pull-Ups
Level 2:
A weight that you can do 21 reps with unbroken fresh.
Banded Pull-Ups
Level 3:
A weight that you can do 21 reps with unbroken fresh.
Ring Rows