3x every 5 minutes:
400m run @ 65-75%
5/side cossack squat
5 natural leg extension
12 sec hollow hold

3x every 5 minutes:
500m row @ 65-75%
6 sec chinup hold
30 sec/side lat band stretch
6 sec ring support hold
5/side xiaopeng forward

3 rounds of:
30 sec shoulder bridge
10 quad adductor rock backs
5/direction trunk circles
5/side stiff legged windmill