A.
3 rds:
5 Shuttle run (easy)
4-8 Push up
9-12 Squat jumps

Mobility:
5 Up & down dog
5+5 Spider lunge + twist
2x 20s. Chest stretch
2x 20s. Pigeon stretch
2x 20s. Couch stretch

B.
4 rounds:
AMRAP 5:
20 Shuttle Run (10m) (Buy in)
12 Burpees
20 Squats / Lunges

Rest 2min...

• Alternate squats & Lunges. First rnd: squat, Second rnd: Lunges...

• Use DB/KB for squats/lunges if possible.