Grip & run intervals + team sprint

For completion as warm-up:
:60/side 90/90 sit
10 air squats w/alternating single-arm reach overhead at the bottom
400m row/ski erg or 800m bike erg
jog to 2nd pole & back
+
Every 8:00 for 32:00 (4 sets):
1st: 500m row + 500m run
2nd: 200m Farmer’s walk + 500m run
3rd: 500m ski erg + 500m run
4th: 50m sled pull + 500m run
+
For time in teams of 2-3:
80 bike erg or Echo Bike calories

notes:
*500m run = 4th pole & back + 2nd pole & back
*if still building run volume/repeatability, adjust as needed to ensure roughly 2:00-3:00 rest each round
*200m carry = 2nd pole & back
*50m = 2 x 12.5 out & back
*trade off as desired on the bike calories!