Endurance 8am
Run- we can do these all on the post office road
200×2 with 1 minute rest
400X3 with 90 second rest
800×2 with 2 Minute rest
400×3 with 90 second rest
200×2 with 1 minute rest

9am Mobility

10am Chipper ——-2 Person Teams——–

100 wall balls
90 sit ups
80 Push ups
70 Slam Balls
60 bike cals
50 back squats heavy-ish 225/185  something you can break up into sets of 5 and keep a pretty good pace
40 Cleans 185/135
30 Rower Cals
20 man makers
10 muscle ups (or 30 pull ups)  or a combo of both.