Warm up
Foot drills
70-100′ of each
Then
2 rounds
10 lunge and reach
20 calf raises each direction
20 toe raises each direction
Then
Travel
30 minutes for distance
Run/jog/walk/bike/blade/skate
Rest 10
Then
5 minutes max reps
Pull ups
Sub ring rows/table rows/bent over rows/one arm rows as needed