Hip opener-3 reps a side
Shoulder rotations-10 reps

10-1
Deadlift (try to increase weight every round)
Thruster
Weighted pull up (weight optional)
Dumbbell snatch a side
Burpee
2 minute run at 3% incline or 2 minute max calorie airdyne

The first round is 10 reps of each exercise followed by 2 minutes of cardio.
the second round is 9 reps of each exercise followed by 2 minutes of cardio.
repeat all the way to round 10 when you will do 1 rep of each exercise followed by 2 minutes of cardio.

Foam roll and stretch