Start with 20 mins of cardio , your choice.
Then grab a foam roller and roll out you legs and back for ten mins.
Take the next ten mins to stretch in this order:
Butterfly stretch with nose to the toes
Stratal stretch touch one toe then the other.
Stratal stretch reach down the middle .
Your splits.
Pigeon .
Child’s pose.
Repeat.
Hold each stretch for 30 seconds

Finish with single arm row.
Transverse rotation .
Weighted squats.
Back extensions.
Pushups.
Situps .
2 fast and furious sets!

Tah dah! Your done!