Every min on the min for 5 mins:

Pushups (RX = 15)

Scale appropriately

Stick to good form (solid plank, elbows tucked in, neutral chin.

Full range of motion (chest to the deck) and absolutely NO rolling!

You are not a beached seal!

then

25 mins to build up to a heavy weight on the following barbell complex:

1 Deadlift

1 Power Clean

1 Hang Powerclean

1 Hang Squat Clean

Touch n Go for all reps

then

Run 1 Mile