Warm up:
2 rounds
30 sec jump rope
5 L/5 R world's greatest stretch
7 inchworm push ups
10 air squats
10 box step ups

Strength:
Pause back squat + back squat
3 + 6
2 + 5
1 + 4
1 + 3
1 + 2
1 + 1

Workout:
1-2-3-4-5-6
Burpees
2-4-6-8-10-12
DB box step ups
10-20-30-40-50-60
Double unders

Accessory:
4 rounds
5 KB front rack cyclist squats
10 L/10 R single leg DB hip thrusts
15 weighted GHD hip extensions

4 miles