Warmup
Speed Ladder

5 Sets
30 Second Ball of Pain
30 Second Handstand
30 Second Pry Squat
3 Getup Bridges

Conditioning
4 Rounds AFAP
400 YD Run
15 Kettlebell Swings
25 Squats

Benchmark
Cindy
20 Minutes AMRAP
5 Pull-ups
10 Push-ups
15 Squats