3 rounds easy as warm-up:
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
30 single-unders if you have a rope, otherwise 30 jumping jacks
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Every :60 for 10:00 (5 sets of each):
1st: 5 goblet/front/dual DB squats, 3030 – slow!
2nd: 10-15 band pull-aparts, :30 hang, or :30 supine plank
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AMRAP in 10:00:
10 burpees
10 sit-ups w/fingers touching temples throughout
10 swings, alternating DB snatches, light cleans (bar or DB), box jumps w/step-down, etc.
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10:00-20:00 easy mobility