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)
Complete 5 rounds as quickly as possible of 10 pullups, 20 thrusters, 30 pushups and 40 situps and 500m row. Rest 2 minutes between rounds.
Downward Dog, Upward Dog, Pigeon, and Couch Stretch.