Little intervals

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 3:00 for 30:00 (5 sets of each):
1st: 400′ shuttle run + 50′ walking lunges
2nd: 400′ shuttle run + 10 toes-to-bar or 5 muscle-ups
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work