Mobilize, then:

When the clock starts, perform…

Two sets of:
60 seconds of inch worms
30 seconds of slow full air squats
30 second Side Plank (each side)
30 seconds of Reverse snow angels
60 second Wall Sit Hold

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 20 minutes (5 sets) of:
Minute 1: 16-20 Jumping Lunges
Minute 2: 30-45 seconds of Mountain Climbers
Minute 3: :45 sec run/burpees/kb swing (conditioning based)
Minute 4: Rest

When the running clock reaches 40:00, perform the following…

Three sets of:
45 seconds of Bent-Over Rows (using a loaded backpack) Or whatever you have!
Rest 15 seconds
45 seconds of Romanian Deadlifts (using the loaded backpack)
Rest 15 seconds
60 seconds of Flutter Kicks
Rest 60 seconds