KB arm bar + laying int/ext rotations
Cat Cow
Thoracic Rotations
Up to down dog

Then Benchmarking:
Half of class goes into double unders
Half of class does max wattage on rower
3 min timer for each

15min

SOD: 2 min squat hangout (as low as you can hold without heels coming off the floor; hold on to an upright to make easier)