Buy In: Turf work- Bear Crawl, walking lunge, walking RDL, walking spiderman lunge. Mobilize shoulders and hips. Overhead Squats 5 sets of 3 progressive loading.
In 20 minutes complete as many rounds as possible of:
Run 200 meters
5 chest to bar pullups
10 overhead squats (75/115) [please don't hesitate to scale your loading overhead. It is not okay for your fingers to go numb when doing overhead squats!]