Longer runs & sled couplets

For completion as warm-up:
20 alternating 90/90 sit
400m row/ski erg or 800m bike erg
20 alteranting prisoner reverse lunges
jog to 2nd pole & back
+
Every 10:00 for 40:00 (4 sets):
1st: 1200m run
2nd: 7:00 of [25m sled push + 250/200m row or ski erg]
3rd: 1200m run
4th: 7:00 of [25m sled pull + 25m burpee broad jumps]
+
5 sets optional bonus pump work:
:30 alternating DB curl & press
:30 rest

notes/intent:
*1200m = 3 x end of street 200m turnaround & back
*adjust distances if needed to ensure at least 2:00 rest (3 x 4th pole & back = 981m)
*25m = 12.5 mover & back
*run/work at the best pace that still allows for sustainable times/output across all 4 intervals