Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
WRK 4:00 REST 1:00 X4
10 burpees
10 v-ups
10 sumo dead high pull

Finisher
60 cross crunch
1:00 hamstring stretch