Warm-up/mobility: 10 lawn sprinklers each side, 20 look at my hands, low lunge/high lunge pulses 15 each leg ,10 inch worm pushups

6 rounds

10 decline pushups
20 jump squats
10 pullups
200 m run
30 knee tuck crunches

warrior: same warm-up

Strength: 3×3 bench press

15 decline pushups
20 heavy kb swings
10 pullups
10 bar roll outs
200 m run