200 yard run
20 kb swings
10 goblet squats
30 banded good mornings
standing quad stretch 45 sec each leg
1 min each leg pigeon pose

Weightlifting

Back Squat (30 mins to find 1 rep max)

take the whole 30 mins to build up to your 1 RM

You need to take at least 90 sec between each lift.

Metcon (AMRAP - Reps)

10 min AMRAP
20Russian KB swings 70/53
100m row
20 Russian KB swings 70/53
200m bike

the row and bike count as 1 rep