400m easy jog
Spend 10 minutes working upside down. On the wall, free, rings whatever. Have Fun!
5-5-3-2 as warm up
5×3 working sets add weight from last time!
First: 2 minutes AMRAP wall balls
Rest 1 minute
Then 5x 40ish meter sprints. Rest 30s between attempts.
For distance start at the door and sprint to the end of the building(long way) rest there. Sprint home.
Hamstrings 2 min/leg
Calves 2 min/leg
Door stretch 2 min/arm