Strongman
Yoke Carrying 4-5 x 20-40m, you choose the weights and meters to carry.
Remember take it easy, dont let your midbody fall, or dont step to "empty" space, focus on each
step you take.
If dont have a change or yoke Carrying you can carry 2xkb's on front rack or take 4 times 30-60 heavy front rack hold with barbell, bar taken from rack. Increase weight.

Midbody
3 sets
8-12 tuck ups
16-20 ALt Leg V-ups
8-10 Side Plank Dips R/L
rest 1 min

Cool down
2-3 min light air bike
1+1 min quad strech
1+1 min piriformis strech