https://www.youtube.com/watch?v=aqAFPaXSJew

2 rounds 
200m run ( :30/:30 ) 
20 pelvic raises 
10/10 single leg pelvic raises 
5 burpees 
5/5 cossak squats
2 wall walk
10 superman
20 buttwalks

3 super sets
12 cossak squats
-Body weight
-load with weight if they have the ability to do them well. 
12 death marches 
(1:00)

HOME GYM: (18:00)
5 rounds for time
200m run ( :30/:30 )
2 wall walks
20 lateral jumps over bar
10 deadlifts ( 225/155 )

DB/KB/MB:
5 rounds for time 
200m run (:30/:30)
2 wall walks
20 lateral jumps over KB/DB
10 KB/DB deadlifts 
(if they only have one piece of equipment, they can do 5/5 suitcase)
(if they have mixed weight, that is ok too, do 5 reps mixed then switch hands to even things out)

BODY WEIGHT:
5 rounds for time 
200m run (:30/:30)
2 wall walks
20 lateral jumps over odd object 
10 odd object deadlifts

Power hour:

https://www.youtube.com/watch?v=8RzYW1Ie6lQ
3 sets
15 DB kickbacks
rest 1min to :90

3 sets
15 dips
rest 1 min to :90

Bicep blast
:30 wide angel curls
:30 hammer curls
:30 twist curls
:30 static hold