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)
400m run, then at the 3:00 min mark complete the following:

On the 3:00 x6
20 dumbbell hopovers
10 goblet squats(choose weight)
10 v-ups
20 mountain climbers

then
400m run immediately after the last round

Finisher
50 kneeling crunch
1:00 butterfly stretch