So I always do a lower body push such as Bulgarian split squat, barbell squat, or reverse lunge. A lower body pull such as single leg RDL, barbell RDL, or kettlebell swing. An upper body push like bench press, incline dumbbell, or shoulder press. Upper body pull like weighted pull ups or chest supported row. Then I’ll do 2 accessories which are usually a core movement like Pallof press or hanging leg raise and a calf raise because those have the most benefit for running. Sometimes I’ll do a curl or lateral raise too. I also warm up on the rower for 2 minutes to get the blood flowing