At the 8:00 mark, complete:
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction
At the 10:00 mark, complete:
Two sets of:
Sinlge Leg Hip Bridge On Bench x 10 reps per leg
Russian Twists x 20 reps
KettleBell Swings x 20 reps
Goblet Squats x 10 reps
A.
Every 2:00 for 6:00 minutes (3 sets):
Front Squat x 3 reps
*Sets 1-3 @ 75%
B.
every 10 minutesfor 30 minutes (3 sets), complete:
60 wall-balls ( heavy if possible)
30 cal row
15 bar mu (scale accordingly)
*scale all of this according to your current fitness level*