https://www.youtube.com/watch?v=FKD3XnKLgnQ

200m run (:30 out/back)
1 set of fence drills
2 rounds:
20 Pelvic raise
5  Tempo squats 3331
5 Squat w/ thoracic twists
10 Plank to down dog toe taps
10 alternating step ups
5/5 kb/db bent over rows
*Or if they have a pull up bar: 5 hollow arch swings + 5 pull ups

every 1:30 for 9:00 (6 rounds)
200m sprint
*rest remainder

HOME GYM:
20:00 emom:
M1: 5 weighted tempo squat (3331)
M2: 5-8 strict pull ups
M3: 10-15 db/kb lever sit ups
M4: 45 second single arm farmers carry hold
M5: 16 alternating step ups

DB/KB/MB:
20:00 emom:
M1: 5 weighted tempo squat (3331)
M2: 8/8 db/kb bent over rows
M3: 10-15 db/kb lever sit ups
M4: 45 second single arm farmers carry hold
M5: 16 alternating step ups

BODY WEIGHT:
20:00 emom:
M1: 5 weighted tempo squat (3331)
M2: 8/8 odd object bent over rows
M3: 10-15 odd object lever sit ups
M4: 45 second single arm farmers carry hold
M5: 16 alternating step ups

Power hour:

https://www.youtube.com/watch?v=876VsBebIRc
3 sets of 10-12 reps of each movement:
Complete all 6 movements before you rest for 2:00
Incline push ups
Decline push ups
Regular push ups
Upright row
Lateral raises
Seated shoulder press