Warmup
Speed Ladder

3x (10 min limit)
Hip Mobility Series
10 Downdog Pushps
10 Pull-ups

Conditioning
4 Rounds
One minute at each station, rest one minute after all five stations, then repeat

Row
Battling Ropes
Sandbag Clean and Press
Ab Wheel Rollout
10 Yd Forward/backward shuttle

Benchmark
“Helen”
3 Rounds AFAP
Run 400 Yd
21 American Swings (24k/16k)
12 Pull-ups