Alternating fatigued run intervals + bonus pump

For completion as warm-up:
:60/side 90/90 sit
400m row/ski erg or 800m bike erg
20 wall balls
jog to 2nd pole & back
+
Every 10:00 for 40:00 (4 sets):
1st: 500/450m row + 800m run
2nd: 800m run + 50m sled push
3rd: 500/450m ski erg + 800m run
4th: 800m run + 75m burpee broad jump
+
3 sets optional bonus pump work:
:30 curls
:30 rest
:30 tricep extension
:30 rest

notes/intent:
*800m = car wash corner & back
*adjust distances if needed to ensure at least 2:00 rest
*start on any station but keep the same order (row -> sled -> ski -> burpee broad jump so that you’ll alternate starting w/a run and ending w/a run)
*any variation of curls and tricep work – DBs, barbell, bands, etc.