WARMUP

Tabata Each Movement
(8x Rounds :20 Work with :10 Rest)
Down Dog Push-ups
Lunges
Plank (rotate positions)

Get ~5:00 of Mobility

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

WORKOUT

10x Rounds (For Time)
200m Run
10x Box Jumps (or Step-ups)
15x Sit-ups
20x Air Squats