3 sets as warm-up:
10 light bent-over band pull-aparts
5 prisoner Kang squats
+
Every 2:30 for 15:00 (6 sets):
3 back squat, 40X1
5-10 bent-over band rows w/pause @ top
+
For time:
50 toes-to-bar
100 KB goblet alternating reverse lunges
400m run
+
5:00-10:00 coach-led mobility