The last 2 days should have been mellow. Just neuro gymnasticsy stuff. Ido Portal esque and a L3.
The next 2 days are your workout days.

Monday.
L3+
Ido locomotion
Cartwheels (if you can do them super slow from a squat go for it)

Workout
5rounds
sprint 40 yd
C2G (chest to Ground) pushups x 20

• Walk back to the start lazily
• Start on your back
• Do 20, c2g if you can not finish on your toes go to your knees. For every round you can not finish unbroken (dont count going to your knees, just put them done and keep going) you have 2 rope climbs.