3 sets

20 hollow rocks

50 ‘ lateral bear crawl (each direction) with a plate on your back (https://www.youtube.com/watch?v=KPE-V7w3hSw)

10/10 Cossack squats

then

Every 10 minutes, for 30 minutes (3 sets) for times:

Run 400 Meters

15 Burpee Box Jump-Overs (24″/20″)

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

Run 400 Meters