There are two main workouts consisting of AMRAP type circuits, which you are going to alternate every other day. (ashotofadrenaline.net)
On the second day do some pump work using the same muscle group for 15 minutes in the beginning of the workout, then move on to the main workout for another muscle group. (fitnessandpower.com)
Studies have shown that dynamic stretches work best at preventing injury before exercise — try mimicking the movements you plan on doing in your main workout. (womenshealthandfitness.com.au)