Pyramid session:

400m run
400m + 10 Bulgarian hip hinges - el
400m +BHH + 10 Step ups - EL
400m + BHH + SU + 25 Bridges
400m + BHH + SU + B + 20 KB swings
BHH + SU+ B + swings
SU + B + S
B + S
S

3 Rounds of 60 seconds work/20 seconds rest:

Row
Table pose
KB deadlifts
Push up position plank
Death march (google it - it is cool)
Ham stretch