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

WRK(16)
200m on the 2:00 x8
complete 5 push ups after each run
record slowest round if you wish, or just WRK

Finisher
60 double crunch
:30 sec calf stretch per side
:30 sec s/a parallel stretch per