Joint Mobility method of your choice. Some good ones are Intu-Flow, Qi-Gong, Super Joints, and the CrossFit warmup.
Strength
Weighted Pullup
3-3-3-3-3-3
Post your loads to comments.
Met-Con
Death by 10 meters
Mark a 10m distance with cones, tape, shoes, whatever. Run 10m the first minute, 20m the second minute, 30m the third minute, and so on until you can no longer complete the run in the minute timeframe. Your score is the number of minutes. Post to comments.
DON'T FORGET TO FOAM ROLL...
Psalm 18:2
The LORD is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge, my shield and the horn of my salvation, my stronghold.
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