Warmups:
2 sets –
:30 run
5 push-ups
5 ring rows
10 airsquats/wallballs
:30 bike
Foam roll out

Conditioning:
For time –
25 wall balls
200 meter Bike 2
15 handstand push-ups
400 meter Bike 2
15 handstand push-ups
600 meter Bike 2
15 handstand push-ups
800 meter Bike 2
25 wall balls

Midline:
EMOM for 10 minutes:
Odd: :30 superman
Even: 12 knee raises

Mobility:
1:00 soleus stretch
1:00 gastroc stretch
1:00 pigeon