2:00 row, bike, jog or jump rope.
20 sec pigeon to instep each leg
20 high knee skips
20 push ups
20 sec samson stretch
3 rounds of each of the following on a hill
15 sec all out jogging rest back down
30 sec rest is jogging back down
Again you will do 3-15 second all out with the jogging back down rest then 3-30 sec with jogging down and so on up through the 60 sec set.