800m Jog
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
3 Strict pull-ups / strict toes-to-bars
6 Push-ups
9 Air squats