WARM UP
100 glute bridges
30x seated 90/90 hip switches
40 squat rotation
50 Wall angels

MOBILITY
Use mobility ball or golf ball.

3min/ per foot massaging the bottom of your foot ( footsoles)
3min/ calf rolling or massaging from achilles tendon towards knee.
1min/ knee put ball in knee crease and kneel down and work those areas. you will work hamstrings and calf at the same time.
3min massage or roll inner thighs. from knee towards groin.
2min per side massaging TFL. (its always tight so be gentle its nasty) Not to aggressive. See picture to find the muscle.
2min massaging arround the belly button in a 20 cm radius. Light pressure and if anything feels really bad - stop and do less pressure)
2 min/ pec massage the chest muscles. Always tight. Also here not to aggressive.
3min / trap and neck area.
2min rolling or massaging your biceps and triceps.

FLOW WOD
4min of airsquats. Its an amrap but not about getting the most reps. You only breathe through your nose. And do not need to extend fully. We want an avarage of 40-50 squats per minute so we get a nice pump in the legs. No need to push to any pain levels. You should feel light headed from all the breathing.

COOL DOWN
10min breathing and relaxing. roll and stretch.