Warm Up:
Shuttle Run x 3,
Then Up & Back: QM, Monster Walk (pick a variation), 10 Squat Jumps

Mob: Banded Hip Distraction, ROLL QUADS, FROG POSE

4 Rounds:
3 Candlestick to Stand
4 Candlestick to Pistol (2 each leg)
5 Plyo Pushups to Plates

For Quality:
10 Jefferson Curls (KB, on the Box)
15 BB Good Mornings (7-8 RPE)
20 Med Ball Ab Mat Situps Accumulate
3:00 Handstand Hold
20 Med Ball Ab Mat Situps
15 BB Good Mornings
10 Jefferson Curls