400 yard run
40 air squats
40 banded good mornings

scorpion stretch 10 to each side
lunge stretch into pigeon pose 1 min each side

Back Squat (5x5 @ 75% of 1RM)

take 5 mins to warm up

Helen (Time)

3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups