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(26)
WRK 10:00 REST 3:00 x2
10 sumo dead high pull
10 hand release push ups
30 jump rope/hvy rope/double unders

Finisher
60 rtw
1:00 hamstring stretch