400 meter run and 50 double unders or 100 singles then...

2 rounds of 10 reps of:
Thoracic Spine Cat/Cow (alter positions)
Overhead position childs pose (on bench if needed)
Kneeling Elbow to opposite knee rotation
Childs pose single arm external raises
Mt climber stretch (each leg)
Push-up jump to squat
Cossack Lunge (each leg)
PVC OHS

30-20-10
Overhead Squats 95/65
Double unders

21-15-9
Deadlifts 205/165
Bar over Burpees