Warm up
Bike 2rds
1min easy 30sec med 30 hard
Then 2min at the rig for the calf/hamstring stretch

10 mins to run 1 mile
100 dubz (300 singles)
90 alt single arm kb swings
80 step ups
70 hallow rocks
60 OH lunges
50 Burpees
40 push-ups
30 pull ups
20 cal bike
10 Empty BB Bear complex
15 dragon flags