Warm-up: 10 squats, 10 squat thrusts, 10 arms up lunges, 50 jumping jacks

Mobility: half pigeon, box quad

Endurance intervals, 6:00/1:00, x
A
Row

B
10 box step jumps
10 box knee tucks

C
10 OH plate squats
10 oblique twists with plate

D
10 curl + press + crusher
10 squat thrust