3 rounds as warm-up:
5 prisoner Kang squats
5-10 push-ups
5-10 scap pull-ups (can band assist)
+
Every :60 for 12:00 (12 sets):
3 back squats @ 50-60% of best single (should feel very easy, 10X0
+
30-20-10 for time w/12:00 cap:
Toes-to-bar
Alternating dual DB/KB reverse lunges
+
5:00-10:00 coach-led mobility