Warmup
Speed Ladder

2 Sets
20 Alternating Lunges
10 Downdog Push-ups
10 Power Swings
10 Pull-ups

Strength
2-2-1-1-1
Deadlift

Conditioning
AMRAP 12 Minutes
100 YD Shuttle Run
15 Double Kettlebell Swings
15 Double Kettlebell Push Press

Benchmark
“Helen”
3 Rounds AFAP
Run 400 Yd
21 American Swings
12 Pull-ups