Mobility-Prep:
2rds -Bear Crawl 100′
x30 Walking Toe Touches
x30 Butt Kickers
Then
Banded Hamstring Stretch 1min per leg
Couch Stretch 1 min per leg
Hip Rotation Stretch on All 4s 1min per leg
Conditioning:
For 20 Minutes:
400m Run,
x10 Air Squats
x10 Ring Rows
x10 Pushups
Rest 90seconds