20 minutes, for quality:
10 alternating thoracic bridge
5 reps per side, half turkish get-up
10 alternating sit-through
5 reps per side, side lunge to bowler squat
2 Rounds (Athletes can start on run, bike or row so that everyone gets a turn doing each)
200m run
20 KB swings
250m Row
20 wall ball
250m Bike
20 box jumps