A.1.
2 rds:
400m (easy)
5 Walk out + push up
4+4 Spider lunge + twist

A.2.
2 rds:
6 Active shoulders (hang)
6 Kipping swing
6 Knee rises
6 Shoulder press/Push press

A.3.
Mobility...
- Hips / Glutes / Hamstrings / Shoulders