Before a comp, we always do a workout like this – long, breathing.  It should be dry, but if it rains, coaches will have an option.  If you are competing, this workout should be fine to perform, but you may want to rest 1 minute after each round.

I could start coaching with a fun accent and short short.  Done and done! 
Workout of the Day
AMRAP 30
Parking Lot Run
Row 250/200