1 mile warmup run

Walking Stretch Series
Sprint Drills

5 x 200m on 2′ interval

For 16 continuous minutes…run from the outdoor pullup bars to the mini hill, up the mini hill and back to the pullup bars. Each time you arrive at the pullup bars you do 5 pullups. Score = total number of pullups.

Single Arm OH KB Lunge: 3 x 8 ea leg
Single Arm KB Press: 3 x 8 ea arm