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)
On the 5:00 x4
400m run
1:00 min plank

Finisher
50 flutter kicks
1:00 quad stretch