Every 1:30 x 4 (30 min)
1st 3-5 x wall walks
2nd 30 sec plank each side
3rd 60 sec farmers walk
4th 10 x lunges + 15 kg swings
5th 30 sec hollow hold + 30 sec arch hold

If you competing tomorrow this is good way to get some blood flow in. None above should make you sore or tired for tomorrow 👍