On the 0:00 1 mile run
On the 10:00 100 burpees
On the 20:00 1 mile run
20 back squats at 135/95
*get as heavy as you can handle with the weight you have. If you have 2 kbs put them in the front rack for your 3x20, same with DBs!
Mobility: chest, spidey, pigeon