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(24)
WRK 6:00 REST 2:00 x3
10 alt db hang to overhead
10 body builders
10-10m shuttle runs

Finisher
60 double crunch
1:00 hamstring stretch