Hip Flexor Mobility Then...
2rds
-7 cal bike
-10 Scorpion chest stretch
-10 squats
-10 lunges
-5 burpees

2 Plates: 1-45lb as base, Working weight on top is optional
Sec 1: 45s:15s
-Split squat-right -Lateral Hops over -Split squat-left -Lateral hops over -----Rest 1min--- *Repeat 2x
Then 3min.... -200m plate run
Sec 2:45:15s
-Lateral push-ups over -K2E Mtn Climbers -Squat thrust G2O*can do w/ push-up
---1min Rest---
Repeat 2x
-200m run with plate ~24min
**Finish with 6 partner plate push(follow the leader) out back