1:30/1:00/0:30 each @ increasing pace

1) Run
2) BikeErg
+
Dynamic mobility
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
10m Walking lunges
10m Inchworms
10 banded Good mornings
10 V-ups
+
@ workout weight
200m Run
10m KB walking lunges
10m Burpee broad jumps
20/15 (cal) BikeErg
10 KB swings
10 Toes-to-rings