Complete in order:

Run 400Y
40X- TRX Mountain Climbers RL=1
40X- WB Bear Hug Squat (14/10)
400M- Bike or Row

Run 800Y
30X- TRX Mountain Climbers RL=1
30X- WB Bear Hug Squat (14/10)
300M- Bike or Row

Run 1200Y
20X- TRX Mountain Climbers RL=1
20X- WB Bear Hug Squat (14/10)
200M- Bike or Row