WARMUP

:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

20:00 CAP

From 0 – 8:00
50-40-30-20-10
Mountain Climbers
Air Squats

From 8:00 – 14:00
40-30-20-10
Mountain Climbers
Push-Ups

From 14:00 – 20:00
30-20-10
Mountain Climbers
Burpees

*if you finish before the time-switch, rest.
**If you don’t finish, move on to next workout section.

FINISHER
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#