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(24)
On the 3:00 x8
200m run
6 single db front squats
4 burpees
record slowest time

Finisher
60 slow bicycles
1:00 quad stretch