Warmed up with a little run/walk around the park followed by some medicine ball drills, box jumps and technique work on the dumbell swing and pull up variations. 
"Helen" came along to wish Rachel a Happy Birthday
Three rounds for time of 
Run 400m
21 Dumbbell swings
12 pull ups
Finished off the morning with a modified game of Hoover Ball, using swings as a net.
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