A) 3 sets/super set:

Up to 60 sec wall sit

8 e.l Single leg double kb deadlift

12 Weighted glute bridges

B) Every 4mins x3 Rounds:

600m Run

-1min rest-

Every 3mins x4 Rounds:

400m Run

C) 3 Sets/super set:

20 Hollow body rocks

20 Piked Lateral leg lifts (over kb if able)