Warm-Up
Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Scapular Pull-Ups x 10-15 reps

Followed by…
Three sets of
30 seconds of Assault Bike @ 80-85% effort
Banded Good Morning x 15-20 reps
Rest 60 seconds

Conditioning

Four rounds for time of:
800 Meter Run
40 Kettlebell Swings
10 Strict Pull-Ups or scaled strict pull ups