For completion as warm-up:
15m slow bear crawl
500m row
8 alternating Turkish get-ups
Every :90 for 12:00 (4 sets of each)
1st: 12 alternating front rack reverse lunges, heavy
2nd: :30 hollow rock or hold – hold a light DB (even the 3s or 5s will do) in hands and/or feet if these are easy
+
3 sets:
2:30 of (200m run + max in remaining time of 5 strict pull-ups + 10 air squats)
2:30 rest
+
5:00-10:00 coach-led mobility work
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