Run/gym/run intervals + a bonus

For completion as warm-up:
:60/side 90/90 sit
400m row/ski erg or 800m bike erg
20 burpee broad jumps
jog to 2nd pole & back
+
Every 10:00 for 40:00 (4 sets):
1st: 400m run + 500m ski erg + 400m run
2nd: 400m run + 50m sled pull + 400m run
3rd: 400m run + 50m sled push + 400m run
4th: 400m run + 1000m bike erg + 400m run
+
bonus:
2:00 max distance Farmer’s walk – pick up a heavy pair of KBs or DBs and walk as far as possible w/12.5m turnarounds

notes/intent:
*adjust distances if needed to ensure at least 2:00 rest
*50m = 2 x 12.5m over & back
*can do this solo or w/a partner – if going with a partner perform all runs together and split the in-gym work as desired