for completion as warm-up:
30m bear crawl
30m walking lunge w/a twist
+
3 rounds easy:
8 knees-to-elbows or hanging leg raises
8 1&1/4 air squats
Every :90 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 1&1/4 front squats, start light & build
2nd: 8-10 alternating bent-over DB/KB rows w/slight pause @ top of each rep
+
3 sets for total cals/reps:
:60 row calories
:30 rest
:60 wall balls
:90 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.