“Surfer on Acid”
400 Meter Run
“GOAT” work; “GOAT” refers to a weakness; this may be DUs, HSPU, pull-ups, T2B, etc.; let the athlete choose what they need to work on; then perform EMOM 20 performing about 2-5 reps of each movement per each minute. You can choose to work on 2 weakness alternating even and odd mins.