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(25)
800m run-rest 2:00
then
on the 4:00 x4
200m run
10 goblet squats
10 upright rows
10 curls
10 tricep kickbacks

Finisher
50 double crunch
1:00 quad stretch