1 Deep Squat, 60 secs, 2 round(s)
2 Wall Ankle Mobility, left foot, 10 reps, 1 round(s)
3 Wall Ankle Mobility, right foot, 10 reps, 1 round(s)
4 Bodyweight Romanian Deadlift, 10 reps, 1 round(s)

1 Fascia hopping, 60 secs, 1 round(s)
2 Shoulder rolls forwards and backwards, 30 secs, 1 round(s)
3 Arm circles with fist clenching, 30 secs, 1 round(s)
4 Shoulder expansion vertical, 30 secs, 1 round(s)
5 Shoulder expansion horizontal, 30 secs, 1 round(s)
6 Thoracic rotation, 30 secs, 1 round(s)
7 Shadow boxing, 60 secs, 1 round(s)
8 Head turn with palm turns, 30 secs, 1 round(s)
9 Head nod, 30 secs, 1 round(s)
10 Head tilt, 30 secs, 1 round(s)
11 Touch toes and arch back, 30 secs, 1 round(s)
12 Deep squat hold, 30 secs, 1 round(s)