2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
Every :90 for 12:00 (4 sets of each)
1st: 10 tough alternating DB reverse lunges
2nd: :30 plank walk outs (demo here)
+
3 rounds for time w/9:00 cap:
60 double-unders or 90 single-unders
30 air squats
15 pull-ups or 5 muscle-ups
+
5:00-10:00 coach-led mobility work
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