Mobility
Banded hip distractions & lax on the back

Strength/ Skill
Four sets of:
Seesaw Press x 8-10 reps each arm
Rest 30 seconds
Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
Turkish Get-Up x 2 reps each arm
Rest 30 seconds
Prone Plank Hold x 45-60 seconds
Rest 30 seconds

Metcon
Four sets for times of:
Run 400 Meters
20 Kettlebell Swings
Rest 90 seconds