Run sandwiches

For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
jog to 2nd pole & back
+
On a running 40:00 clock:
800m run
40m burpee broad jumps
200m Farmer’s walk
40m burpee broad jumps
800m run
+
rest until 20:00
+
800m run
400m row or ski erg
100m walking lunges
400m row or ski erg
800m run

notes/intent:
*moderate but sustainable pacing throughout, then push the final run
*800m = car wash & back
*10m turnarounds on the BBJ, FW, and lunges (so 2x, 10x, and 5x down & back, respectively)
*weight the lunges w/a single wall ball held at the shoulder, goal is continuous movement without putting down the ball