If the smoke is bad outside – row/bike/ski instead of run

couch stretch 30 sec each side 2x
blue band leg stretch – on back, hook band on foot – let leg fall to side, etc
50 ft high knee, butt kickers, samson, side lunge
Hill Mile (Time)
Hill Mile for Time

or flat mile
1-Mile Run (Time)
Max Effort 1-Mile Run

replace with 1600 meters on row ski or 2 miles on bike if smoke is too bad
Deadlift (5×2 80-90%)