Run, BWW

1900m in 9:30 (~8:00 pace)

Stations:
3 rounds of 0:30 each, no rest between stations/rounds
Mountain Climbers (50, 40, 28)
Burpees (10, 9, 9)
Plank ups (10, 8, 8)
Superman hold
Side plank R
Sky humps L (32, 35, 38)
Side plank L
Sky humps R (32, 35, 38)
Plank x2 (1:00 total)

50m bear crawl
50m crab walk
50m walk-out pushups (40 reps)

4:00 cool-down jog