For completion as warm-up:
500m row or ski erg or 1000m bike erg or .65 mile Echo Bike
10 alternating toe touches from plank
20 wall balls
10 burpee broad jumps
200m jog
+
Every 5:00 for 40:00 (8 sets total, 2 sets of each):
1st: 400m run + 50′ tough sled push
2nd: 400m run + 50′ tough sled pull
3rd: 400m run + 500/400m ski erg
4th: 400m run + 500/400m row
*goal is moderate/tough run pace right into in-gym work
*cap each interval @ 4:00 to ensure at least :60 rest
+
extra credit:
accumulate 3:00 in a hang from bar beginning with a max
+
optional relaxed mobility work