5 Mins Turkish Get ups - alternating each rep

40 seconds work/20 seconds rest x 10 mins

Front squat hold
Plank

15 mins easy run

40 Seconds work/20 Seconds rest x 10 mins

Landmine bent over rows
KB swings

40 Seconds work/20 seconds rest x 4 Rounds of:

Deadlift hold
DB flies
Band shoulder dislocates