2 rounds as warm-up:
15m walking lunges
:30 plank
15m bear crawl
:30 arrested superman hold

Every :90 for 15:00 (5 sets of each):
1st: 6-12 unbroken strict pull-ups – band assist as needed to get 6 unbroken, solid reps
2nd: 6-12 KB goblet squats, 4010
+
5:00 rest
+
Every :90 for 15:00 (5 sets of each):
1st: :60 prisoner step-ups – steady
2nd: :30-:60 double KB front rack or med ball bear hug hold
+
5:00-10:00 mobility work – coach-led

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