Warmup
Speed Ladder
Squat Mobility Drill
Wall Drill
PVC Shoulder Mobility

3 Rounds
3 Windmills/arm
10 Strict Pullups
10 Overhead Squats (Empty Bar)

Conditioning
Run 400 YD
5 Rounds:
5 Pullups
10 Pushups
15 Squats
Run 400 YD