200 yard run
20 air squats
Scorpion 10 to each side
Couch stretch 1 min each leg

Front rack walking lunge

12 mins to build up to a 10rep max

Metcon (AMRAP - Reps)

In 15mins complete as follows
3 goblet squats 53/35
3push ups
3 box jumps 24/20
6 goblet squats
6 push ups
6 box jumps
9, 12, 15, 18, and so on
reps go up by 3 each set