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)
At your pace complete 5 rounds of the following:
400m run
25 abs of choice

Finisher
1:00 plank
1:00 pigeon