WARMUP

10x Air Squats
10x Good Morning w/band or w/o band
6x Runner Stretch
20x Toe Touches

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

For Time
400m Run
30x Lunges
400m Run
30x Burpees
400m Run
30x Push-ups
400m Run
2:00 Plank
400m Run
1:00 Plank
400m Run