A1. Shoulder Extension Stretch; 60 sec x 2 sets; rest RAN 
A2. Smash Medial Quad (midlde of thigh) - 60 seconds x 2 sets; RAN
B1. GHD Thoracic Stretch; 60 sec x 2 sets; RAN
B2. Couch Stretch - 60 sec/leg x 2 sets; RAN
C1. Shoulder Sleeper Stretch; 60 sec/side x 2 sets; RAN
C2. Twisted Lizard - 60 sec/leg x 2 sets; RAN
D1. TFL / Piriformis Smash; 60 sec/side x 2 sets; RAN 
D2. Seated Hip Ext Rotation Stretch - 60 sec/side x 2 sets; RAN - Loved this routine. Felt great. Hips have been feeling tight getting back into training. 
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6min AMRAP: 
Buy In: 500m Row 
Then, 
7 Burpees 
28 Double Unders - 6 rounds 
rest 6min 
6min Assault Bike for Max Cals - 86 cals 
rest 6min 
6min AMRAP: 
Buy In: 500m Row 
Then,
7 Burpees 
28 Double Unders - 5 + 2
rest 6min 
6min Assault Bike for Max Cals - 82 cals. Breathing was not dialed in today. Got out of breath and legs were fatigued. Pushed on each piece. 
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PT work (light jumps, side to side work, etc.) - broad jumps, single leg line hops, skiers.