Try to spend about a minute on each movement:
1. Spiderman to Reach
2. Pigeon Pose
3. Bottom of Squat Hold (elbows inside knees)
4. Banded Front Rack
5. Delt Smash
6. Calf Roll
7. T-spine Opener w/ Foam Roller

Start with an easy 500m row or 400m run to get the body going
-then-
3 QUICK ROUNDS -- Keep this sub 4:00
12 Jumping Jacks
4 DB Push Press (one step below workout load)
8 Air Squats
12 Double Unders or 12 Singles

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells