Baseline:

ROM Drills ~10minutes

30-20-10 reps of air squats, KB swings (35#/25#)

Work Capacity:
7 rounds, every 2 minutes (1 minute rest between rounds) do; 200m run, max rep burpees

Durablity:
2 rounds - sprint 400m, jog 400m

Cool down run - misc distance, you decide

Bag drills - punch and kick the heavy bag. 5 rounds x 1:00m rounds

Stretch + Hydrate & Fuel