ROM and running drills.
3 rounds - 200m run, 10x air squats, 10x arm circles (10 forward & 10 Backward.
Back Squat (5 reps x 5 sets with #45 bar, light load)
Baseline for time completed.
20x air squats
10x pull-ups (if you are unable to do a pull-up use rubber band assist).
Stretching for flexibility 10 minutes.
Hydrate and fuel within 30 minutes.
Journal post-journal session.