In depth breakdown of what to expect in the July 29th workout at the track in Berkeley, namely:

minute 0-12:
Warmup circuit of core, cardio, and mobility

minute 13-14:
Synchronous mobility routine

minute 15-25:
A: [choose any of these options]
a) 800 meter run
b) 400 meter funny walk [explained in person]
c) 50 reps/ leg of low impact strength movement

minute 25-28:
explain the variations for the 3 exercises
-5 pushups [OR: 10 banded chest press]
-10 rows [TRX, bar, or band]
-15 squats

minute 30-60:
10 minute EMOMs of 5 sets...

at minute 60 - [not so] SURPRISE cool down!