400m run
into
EMOM 6
MIn 1 - 1:00 Calf stretch R
Min 2 - 1 :00 Calf stretch L
Min 2 - 1:00 Couch stretch R
Min 4 - 1:00 couch stretch L
Min 5 - 1:00 Pigeon R
Min 6 - 1:00 Pigeon L

6 sets:
30 cal c2bike
20 cal row
10 cal ski
Rest :90
(keep this @ 80-85% max heart rate)