Longer Warm-up:

200m Run then 3rds of:

10 Deadbugs (slow and controlled)

10 Alternating Box Step-ups

30sec L-sit or Knee Tuck on Boxes

10 Alternating Curtsy Squats

10 Elbow Plank to Push-up Transitions

Strength:

Every 2min x 10min

Dumbbell Front Rack Walking Lunges x 16 steps

Conditioning:

1000/800m Row

Then 3rds of:

20 Single Dumbbell Box Step-overs

200m Run