This training involution is called "Crop Circles" because (a) you go in circles and (b) it contains exercises that can are based on real chores one might do on a farm raising crops.

Crop Circles: Martial Arts Training Involution #195

Warm-up thoroughly for at at least 8 minutes. I generally do 8 minutes of MBF or either 2-3 minutes each of (a) something aerobic, like jogging of jumping rope (b) some light calisthenics like Half Squats, Push-ups on knees, Touching toes, Arm Swings etc. and (c) shadowboxing or light heavy bag work.
A Frontier Rough 'n' Tumble pyramid. Get yourself a weight -- a sandbag, large bucket full of rocks, or even a dumbbell if that's all you have. Suggested weights beg/sm #40, int/med #60, adv/lg #80. Set up a bench, shelf, truck bed, etc. to load onto. Beg/sm 3' high, int/med 4', adv/lg 5'. Mark off an 8' - 10' diameter circle. Cabal Fang folks, and others who fight unarmed, go empty-handed. FRT folks, stick a sheathed tomahawk in your belt. Others who train armed, select your dull weapon of choice. Pick up the weight in one hand and Suitcase Carry it around the circle once. Then pick it up and load it onto your bench/shelf, release, then pick it up and put it back on the ground. Deploy your weapon and pursue an imaginary enemy around the circle one time with maximum malice. Next, with weapon in hand, complete one shoulder roll. Then walk 2 circles, load your weight 2 times, pursue the enemy around the circle 2 times and do 2 shoulder rolls. Then 3 of each, 4 of each, and 5 of each, then go back down to 1 of each. Take as few 12-second breaks as needed to finish. Your goal should be to complete this in 20 minutes or less.
10 minutes of eyes open contemplation. Set a timer for 10 minutes, have a seat in your posture of choice, and regulate your breathing. Remain completely motionless. Do not fidget, wiggle or scratch and do not think in words. Simply sit and experience reality in stillness.