Warm Up
3 rounds
300m Run
10 alternating shoulder taps in the plank position
4 inchworms with push up
30 second squat hold
10 Kang squats-With no weight  https://www.bing.com/videos/search?q=kang+squat&view=detail&mid=36B7F05D33B3F829B5B736B7F05D33B3F829B5B7&FORM=VIRE

6:00 EMOM
min 1: Single leg deadlift against the wall x 6 reps each leg https://www.instagram.com/p/Bf_0fxSAVRz
min 2: See- saw KB row with mini- band around knees x 6 reps each arm https://www.youtube.com/watch?v=wS13dFkL-Qo&feature=youtu.be

Every 5:00 for 20:00 perform one round of:
Run 300m
2 lengths of the gym bear crawl
3 x burpee wall walk - perform the burpee and instead of jumping up you walk your feet up the wall and back, then jump up
100m (pylon and back) sled pull- 3/2 plates on sled
*remaining time is rest