400m jog
2 rounds:
3 DB press, 3 DB FS, 3 DB thrusters
-then-
2 rounds:
5 skater squats
:30 pigeon pose/leg
5 straight leg raises/leg
5 bridges
5 hip flexion

Each station is 5 minutes. Repeat whichever stretch needed.
Station 1
Bike 1 minute
:30-45 sec  quad pull/ leg
:30-45 sec touch your toes 😝

Station 2
200m jog
:30-45 sec pigeon stretch
:30-45 sec frog stretch

Station 3
Row 20 calories
Shoulder stretches (if you don't know at least 2 movements ask your coach)

Station 4
15 Burpees
Rollout