18:00 Home

My standard warmup will be as many round in 10 minutes of:

Wall squat
Halo
Pumps

I also do a little foam rolling and trigger point and stretch my piriformis and stretch my hip flexors.

12 minutes of

Kettlebell swings 1 minute.
Then one minute of either jumping jacks, jogging on the spot or fencing footwork.

Quick stretch.

This was a nice introductory seeion but I'll probably start a little easier with 2 minutes of active rest and work on my form.