400 Meter Easy Jog

30 Seconds Each:
Box Step-ups
Russian Baby Makers
Single Kettlebell Deadlifts (Between Legs)

Lateral Box Step-overs
Slow Air Squats
Russian Kettlebell Swings

Box Jumps with Step Down
Medicine Ball Squats
Full Kettlebell Swings

3 Rounds For Time:
1 Round of “Kelly”
1 Round of “Helen”

-1 Round of Kelly:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)

-1 Round of Helen:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

* The intended time range here is between 20-30 minutes