Warm up(10)
3rds
20 over unders(hug yourself)
20 pik n grass
20 plyo
20 heel grab

WRK(24)
Complete 4 rounds, rest as needed between rounds(2:00 max)
400m run
8 tempo bw squats
3-2-3-2-(3 seconds down, 2 second hold, 3 seconds up, 2 second hold at the top)

Finisher
50 round the world
1:00 quad stretch