Warm up:
200m jog (once)
3 rounds or 10 minutes
10 air squats
10 push ups
10 walking lunges
10 high knees
10 but kicks
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Then
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BS warm up: 15 slow ass to grass back squats with just the barbell x2
back squat 5x@65%, 5x@75%, 5x@85%%; rest 2-3 min b/t sets
(Note: percentages are based off of heaviest back 1 rep max back squat, if you don't know work to a tough weight. Use a spotter if necessary)
Then
B1. 15 ring dips; rest 20 sec
B2. 15 Chest to Bar; rest 90 sec x 3 (Do B1 first rest, then B2 = 1 set)
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Then
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4 sets
20 sec sprint; 10 second rest walk
Cool Down:
200 m walk; Dynamic chest and thigh stretching