Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg.
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
DB/KB Thruster. 5 (sets) x 5 (reps).
BB Lunge with BB in the Front Rack. 4 x 6 each leg.
BB Bent Row. 3 x 12.
Box Jump. 4 x 3.
Single Leg Squat. 3 x 8 each leg.
Row 2k as quickly as possible.
Downward Dog, Pigeon, Hip Flexors and Lower Back.