Warmup

LC:
6 mins @ 2x24kg; 6 rpm = 36 reps
......5 min rest......
6 mins @ 2x24kg; 6 rpm = 36 reps
.......after jog......
2 mins @ 2x24kg; 8 rpm = 16 reps

ttl:  88 reps

Pushup/Chin combo:
3x5 @ bw

Jog/Walk:
1.5 miles in 20 mins  (good breathing and taking long strides)