I just finished today's workout. I didn't really feel like it, nor did I have much time, but I was scheduled for 4 workouts this week so I had to get it done.
Movement prep - 5 minutes
Work time - 27 minutes
Loosen - 9 minutes
Total time - 41 minutes
pump stretch - 2 minutes
face the wall squat - 2 minutes
halo - 1 minute
deadlift - 140 x 2 x 10 on :60
get up - 16k x 4 rep/min per arm, alternating arms x 10 minutes
swing - 20k x 40 x 5 on :90 - 7 minutes
hip flexor stretch - 2 minutes
straddle stretch - 5 minutes
roller - 1 minute
side twist - 1 minute
-Cabell
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