Warm-up:

3:00min Jump Rope, singles or doubles

2×10 Lunge PVC Overhead, 1=1

2×10 PCV Good Mornings

Mobility:

Banded Lat Stretch

Banded Hamstring Stretch

Strength:

1) 4×10 Sumo Dead Lift High Pull

2) 4×10 Bent Over Row

Warm-up with 1×10 on each first

Conditioning:

“Helen”

3 Rounds

400m Run

21 Kettle Bell Swings

12 Pull-ups

Last Done: 9.11.12