Warm up
Foot drills
Then
Walking hamstring
Walking hip flexor
Lunge and reach
Then
Jog
High knees
Butt kickers
Side shuffle
Karaoke
Then
2 rds
20 straddle lifts
10 sa hp each side
5 hollow body/Superman
15 band pull aparts
Then 2 rds
5 toes to bar
5 push up
5 burpee
Workout
5 rft
20 toes to bar
20 push ups
Run