Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

GRT(18)
On the 6:00, rpt 3x
800m run

Finisher
100 bicycles
1:00 min quad stretch