Buy in: Run 800 meters. Mobilize. Figure out how you’re going to get home or back to work.
100 reps/side KB or DB row. You’ll need to use a bench to do these. Strive for a flat back throughout. Complete all reps on one side before changing sides. Any time you take a break, complete 25 KB swings (American).
How much weight? I don’t know how strong you are. You either want to be a whiteboard hero or you want to get stronger.
35 minute time cap.